2.18.22 Workout of the Day

Happy Birthday Sal from your 843 morning crew.

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

Cold Plunge Friday’s
7:45 AM at Calhoun Street Dock. Join Brent Whitaker & the crew for a nice plunge in the May River.

February Challenge(s)
The goal for this month is to complete each of options ideally 2x per week before or after class.
-100 calorie machine/1 mile run
-Max unbroken bar hang, build to over a minute.
-Stretch 10 minutes. RomWod has a 14 day free trial.

Barbell
Open Test
AMRAP 20
50 Wall balls (20/14)
50 Dubs
40 Box Jumps (24”/20)
40 T2B
30 C2B pull-ups
30 burpees
20 Power clean (145/100)
20 Push jerk
10 Power snatch
10 Muscle ups

Midline & Cooldown:
5 minute core work + 1 mile light jog

Interval
Team of 2 30 minute AMRAP
20 Double DB/KB Deadlifts (50/35)
20 single DB front squats (50/35)
20 calorie ski or bike

-Athlete 1 chips away at AMRAP while Athlete 2 runs 300 meters, Athlete 2 starts where Athlete 1 last left off. Score= totals team rounds

Midline: 9 minute EMOM (:30/:30)
Minute 1: Mountain Climbers
Minute 2: Bar hang
Minute 3: Handstand Hold