10.27.23 Workout of the Day

715 Crew

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

Barbell
Strength
Back Squat 8x1
Build to a heavy [1 RM] single

Conditioning
In teams of 2, For time
3 Rounds
10 Deadlift (225/155)
10 Bar Muscle ups
- rest 2 minutes-
2 Rounds
20 Hang Power Clean (135/95)
20 Chest to Bar Pull Ups
- rest 2 minutes-
1 Round
60 Shoulder to Overhead (135/95)
60 Pull Ups

Partition reps how you like. Both athletes may work at the same time.

Interval
Conditioning
Team of 2, AMRAP 30 leapfrog
100 m sprint
1 round of DB Complex
20 DUBS/30 singles

DB Complex
6 Double DB Deadlift (50/35’s)
4 Double DB Hang Power Clean
2 Double DB Shoulder to Overhead