1.15.18 Challenge Starts Today

Challenge starts today!!! We will be testing this week!

Here’s a reminder of the point breakdown -Log your food = 1 point. -Drinking 3/4 your bodyweight (pounds) in fl. oz in water = 1 point. -Eating treats or unhealthy meals = -2 points -Attending and doing the class WOD = 1 point -Bringing a friend (non iota member) to workout = 5 points -Writing a goal on the board = 5 points these have to be thoughtfull and can only be done once every two weeks -Accomplishing a goal = 10 points

A. Warm Up 12 minutes EMOM alternating movements 1. 20 Squats 2. 10 Spider lunges (start in high plank then step foot to outside of the hand then return to high plank, alternating feet, 5 each leg) 3. 15 Good Mornings 4. 20 Sit Ups

B. Conditioning

CV Inversion

500 m row 15 burpees 400 m row 12 burpees 300 m row 9 burpees 200 m row 6 burpees 100 m row 3 burpees 3 rope climbs 3 burpees 100 m row 6 burpees 200 m row 9 burpees 300 m row 12 burpees 400 m row 15 burpees 500 m row