9.3.21 Workout of the Day

“Heroes of Kabul” 1230 crew

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

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

Barbell
Strength: On the every 1:30 X 5, 3 power snatches.

-Percentages listed on whiteboard.-

Conditioning: “Think Twice”
A. AMRAP 10
200 m run or 15/12 row
9 Strict HSPU
Rest 5 minutes
B. AMRAP 10
200 m run or 15/12 row
9 Deadlift (275/185)

Interval
Conditioning
6 sets on the every 5:00
400 m run
50 DUBS/ 100 singles
1 minute plank (unbroken or accumulate)

-Machine sub 500/400 m row or 25/18 bike or ski. -