10.1.26 Workout of The Day

Happy Birthday to Fall League athlete Jess Hamel!

Box Brief
All classes we be held on the Interval side of the gym today for Fall League setup.

Fall League Information
•Heats are posted. Please be 10 minutes early for team picture. Every heat will start on time, no exceptions.
•Our last class today will be 12:30 & closed the remainder of the day for Fall League.

May River Competition Information
•Heat times have been posted. Check email.
•Communciate with your teammate & practice the wods this week so you all are prepared..

Fittest of the Coast Information
• Fittest of The Coast starts this week. Those needing to complete the workouts may do so during open gym hours or on Sunday.

Barbell & Interval
”Hybrid Thursday”
Option 1: Team of 2, 2 RFT
400 m run
40/30 Calorie Row
400 m run
40/30 Calorie Ski
400 m run
40/30 Calorie Bike
400 m run
40 GHD Sit-ups
400 m run
200 m Farmers Carry (70/53’s)
-One works, one rests, run together.-

Option 2: Individual
Cut reps in half, run 400 m.