11.6.20 Workout of the Day

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

Box Brief
Winter long sleeve t shirts have arrived and are in the foyer for $25.

We will be hosting a Thanksgiving Day 5K in Old Town Bluffton this Thanksgiving at 8 AM. More registration details will be posted tomorrow and in all classes.

Please all continue to sign in so the coaches have a head count for equipment and class sizes.

Barbell
Conditioning
Part 1 On the 0:00, every minute for 10 minutes:
1 Power Clean & Jerk …Building

Part 2 On the 15:00
800 m run
30/20 calorie bike or ski
20 power clean and jerk (155/105)

Interval
Team of 2,2 RFT
400 m run
40 devils Presses (50/35)
800 m run
80 single DB front rack front squats (50/35)

-Run together, partition reps evenly-
-Those may opt to row instead of run
-Row distances : 500/400 m & 1000/800 m