2.17.23 Workout of the Day

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

Box Brief
The 3-week 2023 Open starts today. We will complete the Open wod as the class programmed wod on Fridays. If you have signed up you will have a fellow athlete judge you. You may also complete the Open workout on Sunday during Open Gym.

Barbell
Open 23.1
AMRAP14
60 Calorie Row
50 T2B
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Ring MU

-Please know your modifications and be ready to go.-

Interval
35 Minute EMOM
Minute 1: 10/7 Calorie Ski
Minute 2: Odd: 20 single DB Alternating Hang Snatch Even: 20 single DB Alternating Hang Clean (40/25)
Minute 3: 20 Sit-ups
Minute 4: 5 Wall walks
Minute 5: 100 m sprint

-Please modify reps to :30-:40 seconds of work. -

Midline & Cooldown
20 calorie light bike
40 GHD sit-ups
800 m run