10.20.23 Workout of the Day

530 AM fellas

For the next month, our Friday workouts will be posted at 8 PM due to the late Thursday release of the FOTC workouts.

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

Barbell
FOTC WOD 4/5
Window 0:00-6:00
10 RFT
3 Shoulder to overhead (185/125)
3 Box Jump Overs (24/20)
Rest 2 Minutes
Window 8:00-18:00
15 Box Jump Overs
15 Cleans
10 Box Jump Overs
10 Cleans
5 Box Jump Overs
5 Cleans

-Cleans ascend in weight, check your division.-

Interval
Conditioning
Team of 2, AMRAP 30 leapfrog
100 m sprint
5 Single DB Devils Press (50/35)
10 Double DB Suitcase Carry Walking Lunge (50/35’s)