3-3-14 Challenge Wrap Up Info

keep goingSTRENGTH
10 min OTC
3 Deadlift EMOM (Touch n Go)
increase load at 4 and 8 min

CONDITIONING
12 min AMRAP
10 Burpees
8 Squat
6 Pull-ups

ENDURANCE WOD’s
CrossFit On Day: (3x) 1000m – 3 min rest between efforts (+- 5-7 sec)
CrossFit Rest Day: 5k Time Trial

CHALLENGE WRAP-UP DETAILS
It has been fantastic to see all of the positive changes everyone has made over the past few months. Now is the time to keep things going and not just go strait back to your old habits. So here we go with the plan for our fitness test week, photos and measurements.

Just a reminder that in order to get your after picture and measurements taken you will need to have paid your challenge fee. Check with either Stacey or Paul if you need to know if you paid or not.

Tuesday we will test the 1 RM Clean and Jerk and 10 min row for distance
Wednesday Stacey will do photos and measurements at the North Gym all day. Please come ten min early or plan on staying after your class for these.
Thursday Stacey will do photos and measurements at the South Gym all day. Please come ten min early or plan on staying after your class for these.
Friday will be the Devil

If you are doing the challenge and the Open then we would recommend that you do the devil on Wednesday and then take a rest day on Thursday so you are ready to do your best on 14.2.

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Author: Paul @ IoTA Fitness

I like exersise.