9.28.22 Workout of the Day

Sebastian, Fall League Week 3

Fall League Final Week 4
Workout is posted on our Members-Only FB page today. The last 3 heats will go in order of overall ranking with the top 4 teams in the last heat. All heats will be posted Wednesday morning.

Fall League Workout
Our Fall League Prep wod will be on the Interval side today. All Fall League participants are recommended to come to class to get your practice in. Please check our Members Facebook Page for the relay demo video.

Barbell
Team Lemon Meringue Pie, For Time
50 foot HS Walk
30 Squat Cleans (135/95)
50 foot HS Walk
40 C2B Pull-ups
50 foot HS Walk
20 Squat Cleans (155/105)
50 foot HS Walk
40 C2B Pull-ups
50 foot HS Walk
10 Squat Cleans (185/125)
50 foot HS Walk
40 C2B Pull-ups
50 foot HS Walk
6 Squat Cleans (225/145)
50 foot HS Walk
40 C2B Pull-ups

-One works, one rests, partition evenly-

Interval
3 RFT [32 minute cap]
21-15-9
Calorie Row
18-12-6
Calorie Ski or Bike
Rest 3 minutes between sets

Fall League 12 minute EMOM prep (:30/:30)
Station 1: Max UB Jump Rope
Station 2: 30 ft Sandbag carry + Max Sandbag over Shoulder (100/75)
Station 3: Wall Walks
Station 4: 100 m sprint