IA Winter Challenge Test Day #2!!

Federal Hill will be CLOSED this weekend (1/18-1/19) for a L1
course


Prep Work 


10 min AMRAP 
200 M Row or 400 M Bike  
20 Air Squats 
20 KB Swings 

**Performed at 60-70% try to work on nasal breathing only. 


Weakness Workout


Annie 50-40-30-20-10 Double unders/Sit ups 
Weakness (double unders) 

Amanda 9-7-5 Squat Snatch/Muscle up                      
Weakness (muscle ups) 

Cindy (10 min.) 5 Pull ups, 10 push ups 15 Air Squats   
Weakness (BW exercises) 

Diane 21-15-9 Deadlift/Handstand push up               
Weakness (HSPU) 

Fran 21-15-9 Thrusters/Pull ups                                 
Weakness (Pull ups) 

Grace 30 Clean and Jerks                                             
Weakness (Clean and Jerk) 
                            
Isabel 30 Snatches                                           
Weakness (Snatch) 

**If you want to come in and get a sweat in then hit a 10 minute Cindy with the class!