7.14.23 Workout of the Day

Birthday(s)
Happy Birthday to Mark, Shelby & Alex. Happy Belated Birthday Kelsey.

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

Barbell
Strength
DB Bench Press 10-10-8-8-6, building

Conditioning
Team of 2, 4 RFT
15 Bar MU - Split
15 Front Squat - Synchro
30 ft Handstand Walk - Synchro
-Rest 1 minute-

Interval
Team of 2, 6 sets of AMRAP 4:00
300 m run - together
30 Double DB Hang Cleans (50/35’s) - ODD-spilt
30 Single DB Power Snatch (50/35) - EVEN- split

Max calorie row remaining time - split
-Rest 1 minute-