9.18.20 Workout Of the Day

MariCruz & Pato

Box Brief
RED Friday’s. Wear your RED and Remember Everyone Deployed 🇺🇸🇺🇸.

For today, Friday the18th, we have added a 415-515 Open Gym. This class will be non-lead, however Coach Beth will be on hand. All athletes are recommended to do the programmed whiteboard workouts. You may use this time for accessory work, being mindful the programmed WODS take first priority. Please sign up on MINDBODY so we have a headcount for class-size. We will revisit this time-slot every Friday week by week. Hope this helps some of you out. Happy Friday ! 😁

Barbell
Conditioning
“Dead Meat”
1 mile run, 50 DL (185/135), 50 BJ (24/20)
800 m run, 35 DL, 35 BJ
400 m run, 20 DL, 20 BJ
- Row, Ski & Bike distance modifications will be written on whiteboard as run subs if need be. -

Interval
Conditioning
2 RFT
1000 m row
100 m farmers carry (53/35’s)
20/15 calorie bike
800 m run
-Run & row distance modifications and subs will be written on whiteboard. -