10.9.26 Workout of the Day

Happy Birthday Edwar & Happy Belated Birthday Chella!

Fall League Information
Pictures, video, & results will be posted asap. Week 2 workout & standard video will be released this weekend.

Fittest of the Coast Information
Fittest of The Coast start Week 2. Those needing to complete the workouts may do so during open gym hours or on Sunday.

RED Fridays
Wear your RED & Remember Everyone Deployed.

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

-if you competed in last night’s Fall League, sub in any movement you like for the wall balls. -

Barbell
Conditioning
Option 1: Team of 2, For Time
150 KBS (53/35)
125 Bumper Sit-ups (25/15)
1 mile run or row
125 Bumper Sit-ups (25/15)
150 KBS (53/35)

-Run/row together, split reps evenly.-

Option 2: Indivudual, For Time
75 KBS (53/35)
60 Bumper Sit-ups (25/15)
1 mile run or row
60 Bumper Sit-ups (25/15)
75 KBS (53/35)