9.25.20 Workout ofThe Day

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

For today, Friday the 25th, we have added a 415-515 Open Gym. This class will be non-lead, however Coach Beth will be on hand. All athletes are recommended to do the programmed whiteboard workouts. You may use this time for accessory work, being mindful the programmed WODS take first priority. Please sign up on MINDBODY so we have a headcount for class-size. We will revisit this time-slot every Friday week by week. Hope this helps some of you out. Happy Friday ! 😁

Barbell
Conditioning
“Litter Box”

3 rounds
3 Burpee BJ (24/20)
6 FS (135/95)
9 DL (135/95)

50/35 Calorie Row

3 rounds
3 Burpee BJ (24/20)
6 FS (135/95)
9 DL (135/95)

50/35 Calorie Row

3 rounds
3 Burpee BJ (24/20)
6 FS (135/95)
9 DL (135/95)

-Row substitutes will be listed on the whiteboard.-

Interval
Conditioning
Team of 2, 25 minute leapfrog AMRAP
20 Alt DB hang power snatch (50/35)
15 Pushups
100 m sprint
-Run subs: 8/5 calorie bike, 8/5 calorie ski