8.23.24 Workout of the Day

THE Friday 530 AM Interval

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

Box Brief
Open Gym Small Group Day 2 Trial today. 730 AM whiteboard brief, 745 AM workout. Metcon first then strength as accessory.

Barbell
Strength: Clean & Jerk
On the 1:30 x 10 complete 1 C&J, building.

Conditioning
3 RFT
12/9 Calorie Echo Bike or 200 m run
12 Deadlifts (185/125)
9 Box Jump Overs (24/20)
-Rest 3 min-
27 Box Jump Overs (24/20)
36 Deadlifts (185/125)
36/29 Calorie Echo Bike or 600 m run

Interval
1. Conditioning
In teams of 2, AMRAP Leapfrog 30
10 Wall Balls (20/14)
100 m sprint
10 DB Suitcase carry reverse lunges (50/35’s)