9.19.25 Workout of the Day

Happy Borthday Marsha!

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

Box Brief
1. Painting of the showers & bathrooms will be finished this weekend. Thank you for your patience.
2. Those athletes participating in Fall League, please make sure your name is lobby whiteboard.
3. We have new equipment, please respect them, they are yours.
4. Best of luck to all athletes participating in The Austism 5K & The May River Madness Competition this Saturday.

Barbell
Strength
Clean & Jerk Waves
2-2-1-2-2-1-1-1-1

Conditioning
10 Minute AMRAP
5 Hang Clean and Jerk (115/80)
10 Back Squat (115/80)
15 Toes to Bar or GHD sit-ups

Interval
Conditioning
Option 1 : Individual, For Time
50 KBS (53/35)
40 Single DB Hang C&J (50/35)
30 Hand Release Pushups
20 strict pull-ups
1000 m Run or Row
20 strict pull-ups
30 Hand Release Pushups
40 Single DB Hang C&J (50/35)
50 KBS (53/35)

Option 2, Team of 2, For Time
Double the reps, one works one rests, run together.