5.20.22 Workout of the Day

830 AM

Birthday(s)
Happy Birthday Courtney Mumford

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

Beach Bum Information
Registration closes Friday 6 PM. Race starts Saturday 8 AM with packet pickup 7 AM at Coligny Beach. Those participating are recommended to just “move” for the Friday workouts.

Barbell
Strength: Snatch Complex
On the every 1:30 x 5 sets, building
3-Position Power Snatch
3 Overhead Squats

Conditioning “
“Overwhelmed”
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Overs (24”/20”)
10-9-8-7-6-5-4-3-2-1
Overhead Squats (115/85)
{10 minute cap}

Interval
Conditioning
Team of 2 AMRAP 35
100 Double Unders/150 singles
20/14 calorie ski or bike
200 m run
100 Double Unders
20 calorie ski or bike
400 m run
100 Double Unders
20 calorie ski or bike
600 m run

-One works/one rests, run together, partition reps evenly-