8.18.23 Workout of the Day

715 AM ladies

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

Birthday(s)
Happy Birthday Lisa Lewellen

Important Workout information
For both wods, please scale the distance & reps to be competed by the 25 minute mark thus having time for the bench press & calorie machine reps.

Barbell
Strength
DB Bench Press 9-9-7-7-5

Conditioning
Partner Throwdown Friday
In a 30 minute window
2000 m row Conditioning
-then-
30 alternating rounds of Holleyman
5 Wall Balls
3 HSPU
1 Power Clean (225/155)
-then-
Max reps Bench Press (225/155)

-Split row & bench as desired.-

Interval
Partner Throwdown Friday
In a 30 minute window
1 mile run
-then-
40 alternating rounds of
5 DB Deadlifts (50/35’s)
3 DB Hang Power Cleans
1 DB Shoulder to Overhead
-then-
Max Calorie ski or bike

-Run together, split calorie ski or bike how feel fit.-