7.21.23 Workout of the Day

Friday 830 AM

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

Barbell
Strength
Wide Grip Bench Press 5x5 , building

Conditioning
Hero “Larry” Partner Throwdown Friday
For time
21-18-15-12-9-6-3
Synchro Front Squats (115/75)
Synchro lateral burpees over bar
100 m Sandbag carry (100/70)- spilt

100 m Sandbag carry Sub = 100 m farmers carry (53/35’s)

Interval
A. AMRAP 20
500 m Row
15 Burpees over rower
400 m Run
15 Burpees over rower

Rest 5 minutes

B. Midline & Cooldown
4 sets for quality
5 inch worms
10/8 Calorie Ski or Bike
15 Weighted glute bridges

Challenge: For Part A, there were only 2 females from that completed 3 + rounds of this wod on 7/12/23.