11.19.21 Workout of The Day

530 AM crew

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

Save the Date
5th Annual Christmas Party at Poseidon, Saturday, December 18th.

Barbell
Strength
Snatch: Build to a heavy single

“Ring Pop”
AMRAP 13
3 dips
30 dubs
3 DB snatch (50/35)
3 dips
30 dubs
6 DB snatch (50/35)
3 dips
30 dubs
9 DB snatch (50/35)
…

Interval
Team of 2: 3 RFT
100 abmat sit-ups
80 KBS (53/35)
60 box jumps (24/20)
400 m run

-Run together, partition reps how feel fit-

Midline + Cooldown: 3 sets for quality [10 min window]
1:00 plank
:30s flutter kicks
10/7 calorie bike