7.21.23 Workout of the Day
Friday 830 AM
Red Friday’s
Wear your RED & Remember Everyone Deployed.
Barbell
Strength
Wide Grip Bench Press 5x5 , building
Conditioning
Hero “Larry” Partner Throwdown Friday
For time
21-18-15-12-9-6-3
Synchro Front Squats (115/75)
Synchro lateral burpees over bar
100 m Sandbag carry (100/70)- spilt
100 m Sandbag carry Sub = 100 m farmers carry (53/35’s)
Interval
A. AMRAP 20
500 m Row
15 Burpees over rower
400 m Run
15 Burpees over rower
Rest 5 minutes
B. Midline & Cooldown
4 sets for quality
5 inch worms
10/8 Calorie Ski or Bike
15 Weighted glute bridges
Challenge: For Part A, there were only 2 females from that completed 3 + rounds of this wod on 7/12/23.