3.14.25 Workout of the Day

Friday 630 AM

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

Box Brief
Due wall space, for 25.3 we will utilize both sides of the gym. We also will run 2 heats. If you complete the wod on the ICT side, you are on your own. We will list wall walk & run subs as well. Please be on time & ready to go.

Barbell
Conditioning
Open 25.3 [20 minute cap]
For time
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Male weights : Deadlift 225, Cleans 135, Snatches 95
Female weights : Deadlift 155, Cleans 85, Snatches 65

Interval
Conditioning
Team of 2, Friday Chipper
200 DUBS
100 DB alternating Hang Snatch (50/35)
100 Air Squats
1 mile run
100 Air Squats
100 DB alternating Hang Snatch
200 DUBS

-Run together, partition reps evenly.-

Midline
EMOM 8
Min 1 :30 Hollow body hold
Min 2: 10 DB pull- throughs