10.21.24 Workout of the Day

Happy Birthday to Scarleth, our October Athlete of the Month.

Fall League Information
  Fall League Final week 4 workout is posted. All heat & subs requests must be sent to Amber or Martin by Tuesday night. Please get with your team & strategize for Thursday.

Fittest of Coast Information
  All registered athletes must complete workout and submit score by Tuesday 7 PM.

Barbell
Strength
Option 1: Power Clean Test (Build to a heavy single)
Or
Power Clean Deload (Go light)

Option 2: Front Squat Test (Build to a heavy single)
Or
Front Squat Deload (Go light)

Conditioning
  FOTC Wod 4 Test/Retest

Interval
Conditioning
  Fall League Prep
In teams of 3, For Time
800 m run (2 athletes in synch)
  100 burpees over line (2 athletes in synch)
  100 DB Hang snatches (3 athletes in synch)
  100 Box Box jump overs (2 athletes in synch)
800 m run (2 athletes in synch)

[Non running athlete = Max Calorie ski or bike. Each calorie = -3 seconds off total time].