11.25.20 Workout of the Day

Happy Birthday Casey from the ladies of 843.

Box Brief

Our Thanksgiving Day 5K is this Thursday starting at 8 AM. Packet pickup is at the gym Today 3-6 PM.

Please all continue to sign in so the coaches have a head count for equipment & class sizes.

Our Thanksgiving Week Schedule is posted on our Instagram & Facebook.

Barbell
Conditioning: 4 rounds x 4 minute AMRAP
27/21calorie row
21 power cleans
Max burpee bj-overs (24/20)
Rest 4 minutes
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
Round 4: 95/65

Interval
Conditioning
For Time
800 m run
50 DB hang C&J left arm (50/35)
1:00 plank on elbows
800 m run
50 DB hang C&J right arm (50/35)
1:00 plank on elbows
800 m run
50 alternating DB hang snatches (50/35)
1:00 plank on elbows