9.1.21 Workout of the Day

New Month. New You. New Start.

Box Brief
This Thursday we will honoring the 13 fallen heroes from the tragic events last week on August 26th, 2021 by completed a hero wod named “Heroes of Kabul.”

Barbell
Strength
Deadlift
On the every 1:30 x 4: 3 Dead Stop Deadlift
On the every 1:30 x 4: 3 Touch & Go Deadlift

Percentages will be listed on the whiteboard.

Conditioning
“Gwen & Where”
For time
400 m run
15 unbroken C&J (115/85)
400 m run
12 unbroken C&J (115/85)
400 m run
9 unbroken C&J (115/85)
400 m run

-Every break, complete 200 m run-

Interval
6 rounds for max total reps
AMRAP 2
300 m run into max DB front rack reverse lunges
1 min rest
AMRAP 2
300 m run into max weighted DB sit-ups (35/20)
1 min rest

Score= total reps

Machine Subs
20/14 ski or bike
300/250 calorie row

Please find a run distance during the specific warmup that takes you no longer then 1:30s to complete. The goal is to work for minimum of :30s on both movements.