2.10.23 Workout of the Day

830 AM

Fittest of the Coast
Best of luck to our athletes competing today through Sunday in Charleston. Let’s go make some noise & get after it!

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Super Bowl Squares
Super Bowl squares are posted in the lobby and on our members only Facebook page. $1000 in the pot. Good luck!

Barbell
Strength
Pause Front Squat
1-1-1-1-1

Conditioning
800 m run
-into-
4 rounds of
20 GHD sit-ups
4 sets of “Complex” (135/95)
-into-
800 m run

Complex: 1 Power Clean + 1 Front Squat + 1 Push Jerk

Interval
Conditioning
Partner leapfrog AMRAP 35
100 m run
10 alternating DB Hang C&J (50/35)
15 sit-ups