Good Luck to all the IA athletes competing in Charm City Throwdown! Proud of you!
Strength
Take 12 minutes to find a heavy split jerk
Metcon
400 M Run
30 Steps 1 Arm OH Lunge (15 each arm)
30 Pull ups
400 M Run
30 Steps 1 Arm OH Lunge (15 each arm)
20 Pull ups
400 M Run
30 Steps 1 Arm OH Lunge (15 each arm)
10 Pull ups
20 min time Cap
DRIVE
5 minutes 2 minutes off for 5 Rounds
400 M Run
10 Devils Press
Max Air Squats
Score = Total Air Squats
Today we go outside of 35 minutes, bring your lungs.
