10.19.21 Workout of the Day

830 crew

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

Barbell
Bench Press [15 minutes]
On the every 2:30: 8-8-6-6-4-4

-Percentages listed on whiteboard.-

Conditioning:
“Negative Nancy”
For Time
21 OHS (95/65)
800 m run
18 OHS
600 m run
15 OHS
400 m run
12 OHS
200 m run
9 OHS

Interval
Conditioning
35 minute AMRAP
Team of 3 for max total reps
Max Burpee Box Jumps (24/20)
Max Calorie Row

-Each team will have one tower & one box.
-2 athletes work at a time, transitioning however you feel fit.
-Score = combined team bbj’s + calories