6.28.24 Workout of the Day

The one & only, “Captain” Trey Snow.

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

Barbell
Strength
Back Squat
In as few of sets as possible, accumulate 40 reps @ 75-80% 1RM.

Conditioning
7 RFT
10/7 Calorie Bike or 100 m sprint
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb

Interval
Conditioning
AMRAP 30
Run 400 meters with a plate (35/25)
30 V-ups or abmat sit-ups
20 Bumper G2OH
10 Up-downs to a bumper

This workout is a similar to our last Friday Hero wod “Operation Red Wings”.