8.30.24 Workout of the Day

The Friday 715 AM

Box Brief
  Happy Birthday Jenn Riley

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

Events Calendar
  Our October Events Calendar is posted at the gym. Please be sure to check out all events this upcoming month.

Barbell
  Partner Throwdown Friday
Team of 2, 3 RFT
50/40 Calorie Row - Split
  200 ft Sled Push (235/190)
50/40 Calorie Row- Split
  200 ft Sled Push (235/190)
50/40 Calorie Row - Split
  20 power snatches (115/80)-Split (minimum set of 5)

Interval
Partner Throwdown Friday
Team of 2, 3 RFT
75/60 Calorie ski or Bike
  50 DB Bench Press (50/35’s)
25 Strict pull-ups

-One works, one rests, partition reps evenly.-

Cooldown & Midline
1 mile run @ light effort
50 v-ups