6.21.24 Workout of the Day

The 830 AM

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

Barbell
Strength
Back Squat
In as few of sets as possible, accumulate 35 reps @ 70-80% 1RM.

Conditioning
“Operation Red Wings”
AMRAP 19
Run 400 meters with a plate (35/25)
19 Burpees

Operation Red Wings, or the Battle of Abbas Ghar,  was a US military operation conducted in the Pech District of Kunar Province, Afghanistan from late-June to mid-July 2005. The goal was to disrupt Taliban activity in the area. Nineteen men lost their lives during the 3 week operation, including Navy SEAL, LT Michael P. Murphy. Honor the 11 Navy Seals and 8 US Army Soldiers from the 160th Special Operations Aviation Regiment who lost their lives in Operation Red Wings by taking on our Red Wings AMRAP.

Interval
Conditioning
Team of 2, 10 RFT
10 DB Devil’s Press (50/35’s)- split
20 DUBS- each
300 m Run- together

[35 minute cap. Please modify DB weight accordingly for 3:30/min rounds].