10.25.24 Workout of the Day

Happy Birthday Virginia from your 843 ladies!

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

Barbell
F.O.T.C Wod 5
For Time
3 Rounds
50 DUBS
15 Pullups
2 Rounds
75 DUBS
15 C2B
1 Round
150 DUBS
15 Bar MU

Strength (Accessory)
Back Squat Deload or
Back Squat Test

Interval
Conditioning
AMRAP 40
300 m run or machine
30 Right Arm DB DL (50/35)
300 m run or machine
30 Left Arm DB DL (50/35)
300 m run or machine
20 Right Arm DB HPC (50/35)
300 m run or machine
20 Left Arm DB HPC (50/35)
300 m run or machine
10 Right Arm DB S2OH (50/35)
300 m run or machine
10 Left Arm DB S2OH (50/35)