2.24.23 Workout of the Day

Morning ladies

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

Box Brief
The 2nd week of 2023 Open starts today. We will complete the Open wod as the class programmed wod on Fridays. If you have signed up you will have a fellow athlete judge you. You may also complete the Open workout on Sunday during Open Gym.

Barbell
Open 23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

Interval
40- 30-20-10
Ground to Overhead (45/25)
Bumper Abmat sit-ups
Shuttel runs (1 rep = 25 ft out/25 ft back)
Calorie Ski or bike

Female Calories: 35-25-15-5