3.1.24 Workout of the Day

Friday 530 AM

The Open Info & Guidelines
The next 3 Friday’s, The Open workout will be programmed on the Barbell side. All registered athletes will be judged by a certified judge. All other non-registered athletes will treat this Friday as regular programmed workout. Please see a coach for a judge. All retested may be done on Sunday during open gym hours.

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

Barbell
Open 24.1
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes

Interval
Team of 2, 6 RFT
300 m run
30/24 Calorie Ski or bike
30 Abmat sit-ups
30 Single KB Front rack lunges (53/35)
30 Wall balls (20/14)

-Run together, partition reps evenly.-