11.1.21 Workout of the Day

Happy Birthday to Angel & Beth

Fittest of the Coast information
All participants must submit their score by Monday 9 PM.

Halloween Candy Donation
Please bring all candy to the gym by Wednesday. We will take it to Sea Smiles Dentistry to ship over to our troops.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
”Half Hour Power Shower”
AMRAP 30: Max meter row
[Starting at the 0:00 & on the every 5:00]
5 ring muscle ups
10 hang power snatch (95/65)
15 box jump overs (24/20)

Midline: 2 sets for quality
10 Romanian DL (95/65)
15 hollow body rocks
200 m run
25 sit-ups

Interval
Conditioning
AMRAP 10
1600 m run
Remaining time max burpees to 6 inch target
2 min rest
AMRAP 8
1200 m run
Remaining time max burpees to 6 inch target
2 min rest
AMRAP 6
800 m run
Remaining time max burpees to 6 inch target
2 min rest
AMRAP 4
400 m run
Remaining time max burpees to 6 inch target
2 min rest
AMRAP 2
200 m run
Remaining time max burpees to 6 inch target