5.23.25 Workout of the Day

The Friday 630 AM

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

Monday Memorial Day Murph Details
Class times:
5:30, 6:30, 7:30, 8:30, 9:30 AM

WOD Brief:
Brief will be held outside on the ICT Side. Please be on time & be ready to start workout ASAP.

Parking:
If our lot is full, park across the street. There are plenty of spots there.

Bar-B-Q:
Headed by Virginia, we will be grilling hamburgers & hot dogs after the 830 AM Monday class. BYOB.

Barbell
Strength
5 sets: 1 Pause Front Squat + 2 Front Squat

Conditioning
Option 1: Individual
2 RFT
300m Row or Run
15 Front Squats (115/80)
100 Double Unders
15 Shoulder to Overhead (115/80)
100 Double Unders
15 Thrusters (115/80)
300m Row or Run
-Rest 5 minutes-

Option 2: Team of 2
2 RFT
600 m Shuttle Row or Run (100 m x 6)
30 Front Squats (115/80)
200 Double Unders
30 Shoulder to Overhead (115/80)
200 Double Unders
30 Thrusters (115/80)
600 m Shuttle Row or Run (100 m x 6)

-One works, one rests, partition evenly.-

Interval
Conditioning
Team of 2, For time
100/80 Calorie Row
into
10 Rounds (YGIG)
20 DUBS
10 Russian KBS (70/53)
into
800 m run
into
10 Rounds (YGIG)
10 KB DL (70/53)
10 up downs
into
100/80 Calorie Row

-Run together, partition row evenly.-