Aloha Friday!  There are still spots remaining for the Fittest on the Valley competition on Saturday October 27th. Registration will close on October 23rd.  

We are still looking for Judges and Equipment team individuals to help out throughout the day.  Please let Coach Tom or Coach Janelle know if you can help out during ANYTIME during the day.  Check in will start at 7am and the competition is scheduled to get done around 4, possibly sooner.  

STRENGTH:

#front squats

Every 1:30 for 9 min..

Set #1 – 3 Reps @ 80% of 1RM Front Squat

Set #2 – 1 Rep @ 89% of 1RM Front Squat

Set #3 – 3 Reps @ 80% of 1RM Front Squat

Set #4 – 1 Rep @ 91% of 1RM Front Squat

Set #5 – 3 Reps @ 80% of 1RM Front Squat

Set #6 – 1 Rep @ 93% of 1RM Front Squat

BeachFit will do:

AMARP 11

10 Alternating DB Lunges (5 Per Leg)  *Can hold at side or in front rack 

10 Bent Over Rows with DBs

10/8 Ski Erg

WOD:

#Tiger Blood  (16 min Cap)

3rds for time:

10 Power Clean and Jerks (135/95lbs)

400m Run *If Row, 500m