11.1.23 Workout of the Day

Happy Birthday Beth & Angel!

Box Brief Week Events
Humidity Fitness is hosting a team competition this Saturday. Registration ends Wednesday. Sign up ASAP with your teammate before registration closes.

The Hilton in Head Half Marathon & 10K is this Sunday. Race discount code & and all of the details of both events are posted on our members only athletes page.

Barbell
Strength
Power Clean 3-3-2-2-1-1-1

Conditioning
3 RFT
400 m run
500/400 m row
*30 burpee*
Rest 3 minutes

Set 1: Burpee to 12” Target
Set 2: Burpee to 6” Target
Set 3: Burpee with Overhead Clap & Jump

Interval
For Time
4 rounds
400 m Run
40 lunges
Straight into
3 rounds
300 m Run
30 Double DB Deadlift (50/35’s)
Straight into
2 rounds
200 m Run
20 Strict Pull-ups/ Ring Rows
Straight into
1 round
100 m Run
10 Double DB Devils Press (50/35’s)