10.13.23 Workout of the Day

Friday morning ladies

For the next month, our Friday workouts will be posted at 8 PM due to the late Thursday release of the FOTC workouts.

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

Barbell
FOTC WOD 3
2 Rounds
10 Shuttle Runs (25’ = 1 Rep)
50’ Double DB Front Rack Walking Lunge (50/35)
20 Double DB Front Squat (50/35)

INTO

2 Rounds
20 Shuttle Runs (25’ = 1 Rep)
10 Wall Walks
20 Single Arm DB Thruster (50/35)

Strength (Optional)
Push Press 5-4-3-2-1-6-6

Interval
Conditioning
On the every 5:00 x 4 sets [40 minutes]
ODD rounds: 400 m run
20 v-ups
10/7 Calorie Ski

EVEN rounds: 400 m run
20 KBS (53/35)
10/7 Calorie Echo Bike

-The goal of these efforts is to get at least 1 minute of rest between rounds. Reduce the calories and distance in order to complete each round in under 4 minutes.-