Fitness Challenge Update!

Everyone who is competing needs to turn in their food logs up to this point so we can get a count on your points, please try to have them to Daryl or Missy by the weekend. If you’d like to you can e-mail them to us at iotafitness.dm@gmail.com

Wod 50 Calorie Row 50 Wallball (20/14) 40 Calorie Row 40 Wallball 30 Calorie Row 30 Wallball 20 Calorie Row 20 Wallball 10 Calorie Row 10 Wallball

Post Wod Gymnastics Skill Work Ring Muscle-ups If you’ve got them try to do a few weighted. If not get with the coach to learn progressions. Have fun with it.

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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