9.21.26 Workout of the Day

Happy Birthday Thomas Joyner!

Box Brief
We wll have a Woglo Pop Up during all class times today in the gym. All sports apparel is 10% off with Concept 2 Bike Challenge.

Barbell
Strength
Back Squat
On the every 1:30 × 5, complete 2 BS

Partner Version
5 RFT
42/34 Calorie Row
30 Burpee Box Jump Overs (24/20)
18 Alternating DB Snatch (70/50)

Individual Version
On the every 6:00 × 5
21/17 Calorie Row
15 Burpee Box Jump Overs (24/20)
9 Alternating DB Snatch (70/50)

Interval
Conditioning
Option 1: Individual, For time
800 m ski or run
80 KB SDHP (53/35)
800 m ski or run
80 KBS (53/35)
800 m ski or run
80 KB Front Squats (53/35

Option 2: Partner, For Time
800 m ski/runtogether, double the reps, one works one rests.