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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A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh


A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#


A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows