September 22

Announcement: Coach Melissa, one of the original SCF members, will be departing Yokota soon. Come send her off right this Saturday with a going away party.  It will be held at the Johnson's tower at 6pm (Tower 2091, 6th floor).  Bring your favorite dish, dessert or drink!! 

15 Min - Technique Work

1 Tabata - Row (20s Work/10s Rest; 8 Rounds)
With remaining time or while waiting for a rower:
Pistol Skill Work

12 Min AMRAP
10 Hang Power Cleans (115/85)
10 Bar Facing Pistols*

*Facing the bar, complete a pistol on each leg; hop over the bar
Scale - 10 Assisted pistols/High Step Ups