4.17.24 Workout of the Day

Christina & Sam, repping 843, respectively in Cozumel, Mexico 🇲🇽 & Camino de Santiago, Spain 🇪🇸.

Box Brief
Our RBC Heritage Golf Pool is in full swing! Complete details on our Members Only Page or text Martin. Goal is $2500 in pot, paying top 5 places, $25 per team.

Barbell
Strength
High Hang Squat Clean
3x4
[Light, focus on fast foot work and speed.]

Conditioning
Team of 2, For Time
1 round
240 DUBS
12 Rope Climbs
12 Squat Cleans (185/125)
into
2 rounds
120 DUBS
6 Rope Climbs
6 Squat Cleans (205/145)
into
3 rounds
80 DUBS
2 Rope Climbs
2 Squat Cleans (225/165)

Interval
Conditioning
Team of 2, AMRAP 30
8 Devils Press (40/25’s)
12 Front Squats (40/25’s)
16 v-ups/ T2B/ GHD/ knee raises
20/16 Calorie Ski or Bike
300 m run

Run together, split reps evenly.