7.13.22 Workout of the Day

830 AM

Birthdays
Happy Birthday to Kelsey, Ali & Charlie.

Box Brief
Those interested in participated in the Ukraine competition fundraiser July 23rd please contact Ashley Romine. Event details are posted on our Members Only Facebook Page.

Barbell
Strength
Front Squat 5x3

“The Admiral”
3 RFT
20 Burpee Pull-ups
20 Front Squats (155/105)
20 Box Jumps (24”/20”)

Interval
For Time [30 minute cap]
10-20-30-40-50
DUBS
100 ft Farmers Carry (53/35’s)
Jumping Lunges
100 ft Farmers Carry
Calorie Row
100 ft Farmers Carry