11.17.25 Workout of the Day

Happy Birthday Joe & Tim!

Bluffton Self Help Holiday Initiative
In this season of giving, in addition to Serving The Homeless in Savannah, we are teaming up with Bluffton Self Help to provide those in need with any essential items (food, deotorant, toothpaste, etc). There is bin located in our lobby to place items that will be picked up weekly by Bluffton Self Help. Giving is good so let's all do our part & give to those that need. Thank you.

Barbell
Strength
Back Squat
3-3-3-3-3, building

Conditioning
5 RFT
400 m run
20 Alt DB Snatch (50/35)
20 GHD Sit-ups

Interval
Option 1: Team of 2, 2 RFT
250/200 m row or 200 m run -synch
20 Pull-ups
20 Wall ball (20/14)
1:00 plank -synch

500/400 m row or 400 m run -synch
30 Pull-ups
30 Wall ball
1:00 plank -synch

1000/800 m row or 800 m run -synch
40 Pull-ups
40 Wall ball
1:00 plank -synch

Partion pull-ups & wall balls evenly.

Option 2: Individual, 2 RFT
Split pull-ups & wall balls in half.