9.2.22 Workout of the Day

Fall League Draft

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

Barbell
Strength
Back Squat
5x3

“Jackie Pro”
Partner Throwdown Friday
1000 m row (each at same time)
100 Thrusters (95/65)
60 Bar Muscle Up

Interval
“Bike to Work”[40 minute cap]
50 Wall Balls (20/14)
3 Mile Bike
50 Pull-ups
3 Mile Bike

Run & all machine subs will be listed on the whiteboard. Please bring a bike if you have one. We will provide 5 bikes to those that need one.