10.13.26 Workout of the Day

The Monday 415 PM

Fall League Week 3
Heats will be posted at gym on and FB.
All captains needing subs contact Cook.
Our last class on Thursday will be 12:30 & closed the remainder of the day for Fall League.

Fittest of the Coast Information
Fittest of The Coast scores must to be submitted by Wednesday.

Barbell
Strength
Fall League Week 3 Lifts
Take 15 minutes to establish your 5 RM DL, 3 RM Bench Press & 1 RM Clean

Conditioning
5 RFT
400 m run
30 DUBS
5 Wall walks

Interval
Week 3 Fittest of the Coast WOD variation
Team of 2, AMRAP 30
20 Lateral burpees over rower
30/24 Calorie Row
40 Hang C&J or Hang Snatch (50/35)

Partition reps evenly. Snatches must be done in sets of 10 per arm, no alternating.

Midline
Accumulate 5 minute of low plank
-every break complete 20/15 Calorie ski-