11.9.20 Workout of the Day

Congratulations to Eric & Mike on their first place finishes this weekend in Columbia, SC.🥇

Box Brief
Happy Birthday Destine.

Fittest of the Coast T-shirts are in. Please pick yours up at the front desk.

Please all continue to sign in so the coaches have a head count for equipment & class sizes.

Barbell
Strength
Back Squat
10-8-6-4-2
All percentages will be listed on whiteboard. Those that want to social distance may use a portable squat rack.

Conditioning
On the 4:00 x 5 rounds
300 m run
10 lateral bar over burpees
5 Power Snatches (115/85)

Interval
Conditioning
For time
Buy in :1k run or row
40-30-20-10
Burpees
KBS (53/35)
Cash out: 1k run or row