10.22.24 Workout of the Day

Happy 53th Birthday Christian!

Fall League Information
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
Split Jerk Test (Build to a heavy single)
Or
Split Jerk Deload (Go light)

Conditioning
One the every 8:00 x 3
  20 GHD Sit Ups
30 Wall Balls (20/14)
  400 m run
  50ft Front Rack Dumbbell Walking Lunge (2x50/35)

Interval
Conditioning
  For time
  200/150 Calorie Row
  At the 0:00 & on the every 4:00 complete:
  20 weighted abmat sit-ups (45/25)
  40 DUBS

[Please modify couplet reps & row calories to achieve minimum of 25 + calories every set.]