12-17-14 Cold War Announcement

In case you missed it we have started announcing information about this years Cold War over at our event website. Be sure and keep up with all the happenings if you are competing, volunteering or just want to come watch! It’s going to be a great time Jan 2 & 3rd. Visit www.iotacompetitions.com to stay up to date.

SCAP WORK (3x) 2×2 Reach, Twist and lift 20 Scap Push up 30 Scare Crow 40 Band Pull-aparts

CONDITIONING 15 min AMRAP 2 Wall Ball (20#-10’/14#-9′) 20 Double Unders (60 Singles) 4 Wall Balls 20 Double Unders 6 Wall Balls… you get the idea. Score will be the total number of wall balls completed If you complete the round of 10 you score would be 30, the round of 14 would be 56, the round of 20 it would be would be 110 and so on…

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike