Sep 12
5
The AMRAP – Thursday
Who’s in the Fall Challenge?! Colin is. Are you?
Thursday’s WOD
Strength/Skill:
10 minute pull-up Volume Training (strict or practice kipping)
Met-con:
“The AMRAP”
20 minute AMRAP:
- 8 burpees
- 10 kettlebell swings (53/35 lbs)
- 12 air squats
A=53/35 Russian swing, B=35/18 American, C=35/18 and 15 minutes
Today’s WOD is a Fall Challenge workout! Please try to make it in today, especially if you’re in the Challenge. All Challenge participants must do scaling group B or above. After completing the WOD, make sure you post your score in BTWB. We’ll redo this one again in December and see how much you improve!
Don’t forget, this Friday is also a Challenge workout!
If you’re participating in the Fall Challenge and you don’t make it in on one of these days, please let us know. Shoot us an email so you can schedule a time to make up this workout before the end of September.
You can buy-in to the Fall Challenge any time this month. The pot is getting huge! It’s already over $500. Just bring $20 cash in, schedule your weigh-in and measurements, and complete the Challenge workouts by the end of September.
The deadline to buy-in and register for the Feast Nutrition Challenge is this Sunday September 9th at 5:00pm! It’s an additional $25 for this nutrition portion of the Challenge. Please don’t forget to pay and submit your registration form by this Sunday! For more information please contact Rachel Cazavilan at rachel@westcoastwellness.net.
3RM Thruster, Mini MetCon
