9.29.26 Workout of the Day

Congrats to our Augusta 70.3 IronMan Crew this past Sunday!

Fall League Information
•If anyone would like to donate gift cards or other prize to promote thier business for our Fall League weekly winners, please see Martin. More the better!
•Heats will be posted 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.

May River Competition Information
•Heat times have been posted. Check email.
•We will program the barbell complex for our Wednesday class strength piece.
•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
Strength
Split Jerk
3-3-2-2-1-1

Conditioning
Part 1: At the 0:00
For Time: 5000/4000 m row
500/400 m ski or machine or choice
Part 2: At the 20:00
AMRAP 8
1.2.3.4.5..
Wall Walks
Bar Muscle Ups

Interval
Conditioning
On the every 5:00 × 8
ODD rounds: 400 m run
10 Single Double Devils Press (50/35)
20 Sit-ups
EVEN rounds: 25/18 Cal Bike or Ski
10 Single Double Burpee Power Clean (50/35)
20 V-ups