3.28.25 Workout of the Day

The Friday 630 AM

Box Brief
Both wods take the entire hour so please be on time & ready to go. Let’s get it!

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

Barbell
Strength
Pause Front Squat
3-3-3-3-3
-Pause for 2 seconds in the bottom.-

Conditioning
Team of 2 For time
20 Squat Cleans (185/125)
800 m run
20 Squat Cleans (185/125)
180 GHD Sit-ups
20 Squat Cleans (185/125)

-One works, one rests, run together.-

Interval
Conditioning
Part A: At the 0:00
Team of 2 Leapfrog AMRAP 25
8 Burpees to plate (45/25)
100 m sprint
12 Bumper Ground to overhead (45/25)

Part B: At the 30:00 [12 minute cap]
Team of 2, For Time
80/65 calorie ski or bike
Into
800 m bumper run (45/25)

-Run together, split ski/bike how feel fit.-