11.15.24 Workout of the Day

🇺🇸The Friday 715 AM 🇺🇸

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

Barbell
Strength
A. Power Snatch
12 minutes to build to a heavy set of 2

Conditioning
On the every 4:00 x 6
Sets 1, 3, 5
100 DUBS
25 OHS (95/65)
Sets 2, 4 & 6
100 DUBS
25 GHD Sit-ups

Interval
Conditioning
4 sets
A. AMRAP 2
20/16 Calorie Row into Max Wall Ball (20/14) (10/9)

-into-

4 sets
B. AMRAP 2
20/16 Calorie Bike into Max Burpee to 6 inch Target

[Machine time cap is 1 minute so please scale machine calories accordingly.]