9.9.24 Workout of the Day

Happy Birthday Eric & Heather!

Box Brief
Never Miss A Monday.

Barbell
A. Strength
3 sets
Power Clean Waves
3-2-1, building

B. Strength
6 sets
1 Pause Front Squat + 2 Front Squat, building

Midline
150 Russian twists, for quality

Interval
Conditioning
4 sets for speed
500/400 m ski
Rest 2 minutes
500/400 m row
Rest 2 minutes
25/18 Calorie Bike
Rest 2 minutes

Midline
150 Russian twists, for quality

[This wod is the actual Monday Mayhem Program for the Barbell side. Due to the time constraints w/ both strengths, we programmed this wod for the Interval side.]

Score= Slowest set. Start wherever you like. These these should be all out sprints!