3.15.24 Workout of the Day

Happy Birthday Dr. Heather from your 630 AM Friday crew

Box Brief
Today from 8-10 AM & 4-6 PM, Project Lean Nation Meal Plans will be providing sample meals & protein balls. Please be sure to check em out.

The Open Info & Guidelines
This is the last week of the Open. 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 24.3
5 rounds
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then

5 rounds
7 thrusters, weight 2
7 bar muscle-ups

15 minute cap
Round 1 (95/65)
Round 2 (135/95)

Barbell
Conditioning
Team of 2, Friday Chipper
400 DUBS
300 Double DB Front rack Walking Lunges (50/35’s)
200 Single DB alternating Hang Snatch
100/75 Calorie Ski or Bike

Cash in & out with 800 m run

-Run together, split work evenly-