12.8.23 Workout of the Day

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

Barbell
Conditioning
40 Wall Balls (20/14)
30 Pull-ups
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
20 Wall Balls (20/14)
10 Bar MU

Strength
3 sets: 1 Power Clean + 1 Split Jerk

Interval
Team of 2, AMRAP 30 Leapfrog
100 m sprint
10 Reps DB Movement (look below) ⬇️
10 V-Ups or weighted sit-ups

DB Movement(s)
Round 1: 10 DB Deadlift (50/35’s)
Round 2: 10 DB Hang Power Cleans
Round 3: 10 DB Front Rack lunges