Important schedule changes for the Thanksgiving holiday:
Thursday – 1 class at 7:30 a.m. Friday – 1 class at 9:15 a.m. and 1 class at 5:15 p.m.
Congratulations and best wishes to Iota member Brandyn King on his recent marriage! There is a card for him at the box for everyone to sign.
Wod 1000m Row 50 KBS (53/35) 50 Box Jumps (24/20) 750m Row 35 KBS 35 Box Jumps 500m Row 25 KBS 25 Box Jumps
A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8