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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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A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40