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.