10.2.23 Workout of the Day

2002 Fall League Team Spirit Week

Fall League Information
Week 1 workout is posted. Get with your team & strategize. Heats will begin 5:20 PM on Thursday. Any heat requests must be given to Martin or Amber by Tuesday. There will be no Thursday evening classes.

Banners
All business banners will be hung on Tuesday.

Barbell
Strength
Back Squat
5-4-3-2-1-6-6

Conditioning
“Nasty Girls”
3 RFT
50 Squats
7 Ring Muscle ups
10 Hang Power Cleans (135/95)

Interval
FOTC WOD 1
For Time
27-24-21-18-15-12-9-6-3
Calorie Row
Line Facing Burpee Over Line
[25 minute cap for those registered]

Midline & Cooldown
3 Rounds for quality
300 m run
30 abmat sit-ups
1:00 plank