4.30.21 Workout of the Day

RED Friday Crew

Birthdays
Happy Birthday Patty

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Friday Evening Schedule
We will have no Friday PM classes due to Spring League, however we will have Open Gym from 415-615 PM on the interval side for those not participating in tonight’s event.

Spring League
Week 2 of Spring League is tonight. Heats from 5:20-7:30 PM. Please bring your family & friends!

Barbell
Pulling - Snatch
On the every 1:30 x 5
Pausing Snatch Deadlift 5x1
Pausing Clean Deadlift
2s off the floor
2s knee
2s mid thigh
2s standing
2s mid thigh
2s knee
2s off the floor

Conditioning
“Knuckle Ball”
AMRAP 15
60 DUBS
30 Wall Ball (20/14)
15 Deadlifts (275/185)

Interval
Conditioning: 32 minute EMOM (:40/:20)
Station 1: Double KB Deadlifts
Station 2: jump rope
Station 3: Handstand Hold
Station 4:100 m sprint