11.8.24 Workout of the Day

Happy Birthday Chef Nate

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

Barbell
Strength
Front Squat
5x3

Conditioning
AMRAP 9
3 Squat Cleans (155/105)
1 Wall Walks
3 Squat Cleans (155/105)
2 Wall Walks
3 Squat Cleans (155/105)
3 Wall Walks
6 Squat Cleans (155/105)
4 Wall Walks
6 Squat Cleans (155/105)
5 Wall Walks
6 Squat Cleans (155/105)
6 Wall Walks
9 Squat Cleans (155/105)
7 Wall Walks

Interval
Team of 2
A. AMRAP 25 [Conditioning]
40 KBS (53/35) - split
300 m run or row - synch
20 DB Bench Press (50/35’s) - split

-Rest 3 min-

B. AMRAP 8 [Cardio]
Max Calorie Ski or bike - split

-Rest 3 min-

B. AMRAP 4 [Midline]
Max knee tucks - split