12.2.22 Workout of the Day

830 AM

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

Box Brief
Red & Green T-shirts & tanks have arrived & are located in the lobby for purchase, $20/shirt.

December Challenge
This month we will be supporting St. Jude Children’s Hospital by running 62 miles (the year St. Jude opened). We run to support the fight against childhood cancer & other life-threatening diseases.

Barbell
Back Squat
4 working sets to hit a heavy single
then
20 rep max at 60% of heavy single.

FULL SEND FRIDAY
5 RFT
10 lateral burpees over bar
5 Power Cleans (185/125)

Interval
Conditioning
AMRAP 15
15 DB Push Press (40/25’s)
15 Deadlift
30 Sit-ups
Rest 3 minutes
AMRAP 12
200 m run
10 DB Renegade Rows 40/25’s)