10.15.21

FOTC Test #3

Please know your division standards.

On a running clock, complete the following work:

Prior to 8:00, complete
15 Calorie Row
15 Squat Clean (135/95)

15 Calorie Row
12 Squat Clean (185/125)

Prior to 12:00, complete
15 Calorie Row
9 Squat Clean (225/155)

Prior to 16:00, complete
15 Calorie Row
6 Squat Clean (245/165)

Prior to 20:00, complete
15 Calorie Row
3 Squat Clean (275/185)

Prior to 24:00, complete
15 Calorie Row
1 Squat Clean (295/195)

10.8.21

Reminder: Open gym will be closed on Saturday due to L1 Seminar:

FOTC test #2

For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval

30 Double Unders
20 Wall Balls (20#) (10’)
10 Alternating DB Snatches (50#)

Men use 20 lb. wall ball, 10′ target, 50 lb. dumbbell

*Please note your specific division standards