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Training for Saturday, November 11th

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West Side Comp is On with Coach D$!  Workouts at the Bottom!
Every Saturday at 9:00 is Community Day!

Workout of the Day
In Teams of 3
18 RFT (30:00 Cap)
15 Synchro KB Swings 53/35
15 Synchro Sit Ups
+ Max Calorie Row
*2 Teammates do the KB Swings and Sit Ups together while 3rd Teammate is Rowing.
*Team Members must rotate each completed round
*1st Score is Time, 2nd Score is total calories on the rower

Comp Workouts
2 RFT
30 Deadlifts 185/135
20 Box Jump Overs 24/20
15 C2B Pull Ups

Rest 5 mins

3 RFT
400m Run
20 Toes to Bar
10 Back Squats 225/155

Rest 5 mins

Every 2 minutes until failure
250m Row
8 Power Snatch 95/65
*If you fail in under 3 rounds, make this a 15 min AMRAP