9.22.21 Workout of the Day

Birthday
Happy Birthday Matt Devita & belated BBF Birthday Thomas Joyner. 🤦‍♀️

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

Barbell
Strength
Deadlift [15 min window]
On the every 1:30, 4x3 Dead Stop Deadlift
On the every 1:30, 4x3 Max Touch & Go Deadlift

Percentages will be listed on the whiteboard.

Conditioning
“Sk8er”
AMRAP 8
15 DL (135/95)
12 Box Jump Overs (24/20)
9 Push Jerks (135/95)
-Rest 4 minutes-
AMRAP 8
15 DL (115/85)
12 Box Jump Overs (24/20)
9 Push Jerks (115/85)

Interval
Skill: Jump Rope
Conditioning: 10 RFT
40 DUBS/ 60 singles
300 m run
20 single DB front squats (50/35)
10 Single DB Shoulder to Overhead (50/35)