9.30.26 Workout of the Day

Happy Birthday Jeff M. & Dallas!

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 are posted.
•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 today’s 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
May River Competition Complex
1 Clean + 2 FS + 1 S2OH, build to heavy.

Conditioning
Part 1: At the 0:00
3 rounds
21 KBS (53/35)
21 Thrusters (75/55)
Part 2: At the 10:00
3 rounds
21 KBS (53/35)
21 Lateral Burpees over bar

Interval
Conditioning
Team of 2, 4 RFT
1000 m row
50 double DB box step overs (35/20’s) (20/20)
25 Strict Pull-ups

-One works, one rests, split reps evenly-.