3.11.24 Workout of the Day

Joe & Erik getting dailed in, Saturday 6 AM

Open Information
All registered athletes must submit scores by 8 PM tonight.

Barbell
Strength
Front Squat 5x4 building
:20 sec hold at 4in quarter squat on last rep

Conditioning
EMOM 20 (:40/:20)
Minute 1: Max Wall Walks
Minute 2: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups
Minute 3: Max Box Jump Overs (24”/20”)
Minute 4: Max Calorie Bike

Interval
Conditioning
10 RFT
200 m run
15 Med Ball Sit-ups even rounds, 15 V-Ups odd rounds
10 Medicine Ball squat cleans (20/14)
5 Strict pull-ups

-rest 1 minute after each round-