Week 5 of the IA Winter Challenge! Earn those check marks for yourself and for the kids of The Next One Up Foundation.
White Elephant and Holiday Party this Friday!
Skill
Pull ups- 50 Pull ups for time
BW (Cindy)- 7 Rounds of Cindy
Toes to Bar – 50 Toes to Bar
Doubles – Max Doubles in 5 minutes (5 minutes to practice)
HSPU – 30 For Time (make them difficult for you- deficit or strict)
Muscle ups- 30 For Time
Snatch- Warm up to a heavier weight than your Isabel load complete a 5 minute EMOM
10min Cap
Metcon
40-30-20-10
Wall Ball
* ____Burpee Box Jumps After Each Set
Fitness: 8 (14/10)
Performance: 9 (20/14)
Open: 10 (20/14)
Athletes: Today we test our weakness work by doing the movement. See where your flaw and faults are so you can continue to work on them during the cycle. The workout is all about pacing and controlling your heart rate. Break up the wall balls early and keep moving on the burpee box jumps.
