2.13.26 Workout of the Day

The Friday 630 AM

Box Brief
We will offer a Friday 615 PM class tonight.

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

Barbell
Strength
3 sets of
3 Muscle Snatch + 3 Tall Power Snatch + 3 Overhead Squat, building

Conditioning
Open 23.3
Starting with a 6 minute time cap, complete as many reps as possible of:
5 Wall walks
50 DUBS
15 Snatches (95/65)
5 Wall walks
50 DUBS
12 Snatches (135/95)
*If completed before the 6 minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push Ups
50 DUBS
9 Snatches (185/125)

Interval
Conditioning
Team of 2, 10 RFT
Round 1,3,5,7,9
200 m run or machine
20 DB HPC (50/35’s)
20 Medicine ball tosses (20/14)

Round 2,4,6,8,10
200 m run or machine
20 DB FS (50/35’s)
20 Medicine ball tosses

-Run together, partition reps evenly.-