10.5.26 Workout of the Day

Happy Birthday Heather W!

Box Brief
Congrats to all athletes who competed this weekend at May River! Special thanks to all our non-competing members for showing up & supporting!

Fall League Week 2
Heats will be posted by Wednesday.
All captains needing subs contact Cook.
Our last class on Thursday will be 12:30 & closed the remainder of the day for Fall League.

843 Annual 9-Hole Golf Scramble
We have 4 foursome spots remaining for this Saturday. Please see Martin if you would like to play.

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

Barbell
Strength
2-Position Back Squat
3 sets: 1 rep below parallel & 1 rep in the hole.

Conditioning
On the every 2:00 × 12
8 Alternating Hang DB Snatch (70/50)
50ft Single DB Front Rack Walking Lunge (70/50)

Interval
Conditioning
“Kelly”
Option 1: Individual
5 RFT
400 m run
30 WB (20/14)
30 Box Jumps (24/20)

Option 2: Partner
Run together, double the reps, split evenly.

Option 3: Individual (Modified)
5 RFT
400 m run
20 WB (20/14)
20 Box Jumps (24/20)