1.30.23 Workout of the Day

Happy Birthday to these CrossFit kids, Nathan, Ted & Brock.

Barbell
Strength
Back Squat
5x4, building

Conditioning
3 sets
8-6-4
Devil’s Press (50/35’s)
Complete 40 DUBS after every round of Devil’s Press

Rest 2 minutes between sets

Midline
4X7 Barbell Good Mornings, building.
-After every set perform :30 second weighted plank on forearms.-

Interval
Conditioning
Hero Wod Wayland
1 mile Run

then, 2 rounds
28 Burpees
87 Squats

Finally, complete
1 mile Run

This workout is dedicated to 2 LT Patrick Wayland, 24, who passed away on Saturday, Aug. 5, 2011, surrounded by family, close friends and fellow Navy and Marine officers. The rep scheme signifies:
– 2 rounds for Patrick being a 2nnd lieutenant
– 1-28-87 reps for Patrick’s birthday.