11.27.23 Workout of the Day

The Byrd’s, Asheville NC.

Barbell
Conditioning
10 RFT
10 Hand Release Push-ups
10 Alternating DB Snatch (50/35)
100ft Sled Push (145/125)
10 Toes to ring (OR 10 V Ups)
10 Wall Balls (20/14)
100ft Sandbag Carry (100/70) (OR Farmer's Carry (2x50/35)

Strength: Optional
Hang Clean & Split Jerk 3-3-2-2

Interval
Conditioning
For time (1:00 on/ 1:00 off)
100 KBS (53/35)
80 Shuttle Sprints (25 ft)
100 Box Jumps (24/20)
80/60 Calorie Ski or Bike

[40 minute cap]