10.21.26 Workout of the Day

Happy Birthday Scarleth!

Fall League Week 4
Heats are posted.
Our last class on Thursday will be 12:30 PM.

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

Barbell
Strength
8 sets :1 Clean Pull + 1 Power Clean to Parallel, building

Conditioning
EMOM x 15
200 m sprint
2 Bar MU or 6 Pull-ups
12 burpees
5 Ground to Overhead (115/85)

Interval
Conditioning
A. Team of 2, 4 RFT
40 burpees to pull-up rack
60 DB Hang Power Clean (50/35’s)
200 m KB Farmers Carry (53/35’s)

into

B. 1 mile run or 2000/1600 m row

Split reps evenly, complete the four rounds as a team, then finish with a mile run together.