12-17-14 Cold War Announcement

In case you missed it we have started announcing information about this years Cold War over at our event website. Be sure and keep up with all the happenings if you are competing, volunteering or just want to come watch! It’s going to be a great time Jan 2 & 3rd. Visit www.iotacompetitions.com to stay up to date.

SCAP WORK
(3x)
2×2 Reach, Twist and lift
20 Scap Push up
30 Scare Crow
40 Band Pull-aparts

CONDITIONING
15 min AMRAP
2 Wall Ball (20#-10’/14#-9′)
20 Double Unders (60 Singles)
4 Wall Balls
20 Double Unders
6 Wall Balls…
you get the idea.
Score will be the total number of wall balls completed
If you complete the round of 10 you score would be 30, the round of 14 would be 56, the round of 20 it would be would be 110 and so on…

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Author: Paul @ IoTA Fitness

I like exersise.