11.13.20 Workout of the Day

Box Brief

RED Friday’s. Wear your RED and Remember Everyone Deployed 🇺🇸.

We have added a 415 open gym time slot for this Friday.

Fittest of the Coast T-shirts are in and are labeled on the front desk for those that purchased one.

Our Thanksgiving Day 5K registration is open. Please signup on runsignup.com.

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

Barbell
Part A. For time with a 30 minute cap
2000 m row
150 DUBS
100 bar facing burpees

Part B. In time remaining until the 30 minute cap
Build to a 1RM hang squat clean

Interval
30 rounds for time
6!Wall balls (20/14)
4 Hand release pushups
2 devils press (50/35’s)