11.12.21 Workout of the Day
RED Friday 830 crew
Saturday Golf Outing
Those interested in participating in our 9 Hole Golf tournament on Saturday, please contact Martin. It will be extremely causal, quick & fun!
Red Friday’s
Wear your RED & Remember Everyone Deployed.
Birthdays
Happy Belated Birthday Ivan & Nina.
Barbell
Snatch Complex: On the every 1:00 x 5
2 power snatch
-All sets are performed 78-83% of 1 RM snatch.
“Dance With the Devil”
15-12-9-6
Double DB Devil’s Press (50/35’s)
Calorie Row
-Directly Into-
6-9-12-15
DB facing burpees
Calorie Row
Interval
Team of 2 35 minute AMRAP
300 m medicine ball run (20/14)
40 Double KB DL (50/35’s)
50 airsquats medicine ball
-One works, one rests, run together-
