2.21.21 Workout of the Day

Sunday 930-11:00 Open Gym

930-10 : Self led warm up

10-11: Fitness with Friends. Theme: Fittest of the Coast. Everyone welcome to join!

0-8 minutes :Row for distance. @ conversation pace. Goal is to get comfortable on rower for 8 minutes.

8-10 minutes transition

10-20 min: 10 minute EMOM: 2 crispy hang snatches

20-25 minute Rest

25-46 minutes: AMRAP 3:00: 30 alt DB Snatch (50/35)+12 burpees over rower into max cal row remaining.

AMRAP 3:00: 24 alt DB Snatch (50/35)+12 burpees over rower into max cal row remaining.

AMRAP 3:00: 18 FS (135/95)+12 burpees over rower into max cal row remaining.

AMRAP 3:00: 12 alt DB Snatch (50/35)+12 burpees over rower into max cal row remaining.

-3 minutes rest between AMRAP’s-

46-60 minutes: Cooldown: outside walk with friends & gymnastics time.

*Scaling: scale weight and reps as needed. Will have options on the board.