5.12.23 Workout of the Day

RED Friday morning crew

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

Barbell
Strength
Clean + Pause Split Jerk 5x3
Build in weight every set

Conditioning
Team of 3 Throwdown Friday
Partner 1: “Karen” 150 Wall Balls (20/14)
Partner 2: 30 Ring MU or 60 burpee pull-ups
Partner 3: “Grace” 30 C&J (135/95)

-Partners cannot rotate until all 3 partners have completed their station. Each partner completes each movement.-

Interval
24-20-16-12-8-4
Double DB Deadlifts (50/35’s)
Single DB Hang power snatch right
Single DB Hang power snatch left
Dips to box
Calorie Ski or Bike
-After each set complete 400 m run-

Female calorie: 20-16-12-8-4-2

-There is a lot of hip hindging today so please stretch that lower back pre & post wod.-