May 3

SATURDAY – WODISM FOR AUTISM

– We will have a Paleo type buffet for all competitors and spectators to purchase. Cost is roughly around $10 a person.
– Parking will be at either Premier Fitness’s parking lot (right near our building) OR the Commuters Lot located BEHIND our building (accessible from Prospect St BEHIND the POST OFFICE). YOU CANNOT PARK IN FRONT OF IFA! We will do our best to have signs made up for where to park.
-KINETIC PT will be having 2 Physical Therapists on site working on people and providing ROCK TAPE!!!
– BRING FAMILY AND FRIENDS!!!
– Event time frame should be until 2pm.

To all Competitors:
– Registration: 8:30am
– First Event will kick off at 9:30am
– Please bring $20 registration for Iron Fist Athletics the day of event in either cash or check made out to Iron Fist Athletics!!!

FINAL CHANGES TO EVENTS BELOW!!!
Event 1
“Pooh Bear Complex”
7 Rounds for Time:
2 Hang Cleans
3 Front Squats
1 S2OH

Rx: M-175/W-105
Scaled: M-135/W-73
Time Cap: 7 Minutes

Event 2
“The Mixer”
Rx:
30 KBS: M-70/W-50
30 Wall Balls: M-20/W-14
30 DB Snatch: M-65/W-40
10 Deadlifts: M-295/W-185
10 Stone Ground-2-Shoulder: M-145/W-95
10 Burpees

Scaled:
30 KBS: M-53/W-35
30 Wall Balls: M-20/W-10
30 DB Snatch: M-50/W-30
10 Deadlifts: M-245/W-135
10 Stone G2S: M-115/W-65
10 Burpees
Time Cap: 12 Minutes

Event 3
“Hulk Smash”
5 Minute Amrap
Males Row 500m/Females Row 400m
Max Effort Bench Press
(Remaining time after the row is max reps of the bench press)

Rx: M-165/W-95
Scaled: M-135/W-70