11.20.20 Workout of the Day

Box Brief

RED Friday’s. Wear your RED and Remember Everyone Deployed 🇺🇸.

We have added a 415 open gym time slot for this Friday.

Our Thanksgiving Day 5K registration is open. Please signup on runsignup.com.

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

Barbell
Strength: Push Jerk
On the every 1:30 x 6 sets, 1 push jerk + 1 split jerk, building

Conditioning “Landlord” 12 minute AMRAP
35 DUBS
9 Deadlifts (155/105)
7 Hang Power Clean
5 Push Jerks

Interval
Conditioning
Team of 2,
3 minute AMRAP(s) x 3 sets
A. 3 min AMRAP
Max team cal bike
Rest 1 minute
B. 3 min AMRAP
Max team Double DB hang power snatch (35/20)
Rest 1 minute
C. 3 min AMRAP
Max team box jumps (24/20)
Rest 1 minute
Score=Total team reps