2.11.22 Workout of the Day

Happy Birthday Dulce from your morning crew.

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

Box Brief
Our annual Super Bowl Square pool is full. The poster board is located in the lobby & is posted on our Members Only FB page.

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
Strength: Squat Snatch/
3-3-3-2-2-1-1
Percentages will be listed on whiteboard.

Conditioning: “Encore”
21-15-9
Overhead Squats (135/95)
C2B pull-ups

Directly into

45 bar-facing burpees

Interval
Conditioning: Team of 2 AMRAP 35
400 DUBS/ 800 singles cash in

Directly into AMRAP remaining time of

10 Double DB Push Jerk (50/35’s)
20 Double DB Hang Power Cleans
30 Double DB Deadlift
400 m run
-One works, one rests, run together.-