3.13.26 Workout of the Day

Happy Friday from your 715 AM crew

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

Box Brief
We will complete the last week of the Open in class today. Let's get it and finish strong!

Barbell
Conditioning
Open 26.3
For Time
2 Rounds
12 lateral burpees over bar
12 Cleans Weight 1
12 lateral burpees over bar
12 Thrusters Weight 1

2 Rounds
12 lateral burpees over bar
12 Cleans Weight 2
12 lateral burpees over bar
12 Thrusters Weight 2

2 Rounds
12 lateral burpees over bar
12 Cleans Weight 3
12 lateral burpees over bar
12 Thrusters Weight 3

Weights: (95/65) (115/75) (135/85)

[16 minute cap]

Interval
EMOM x 30 (:40/:20)
Min 1: GHD Hip Extensions or Reverse Hypers
Min 2: Seated DB Press
Min 3: Abmat Sit-ups
Min 4: KBS (53/35)
Min 5: HS Hold or Wall Sit
Min 6: 100 m sprint