9.26.23 Workout of the Day

Thursday 830 AM ladies

Fall League Draft
Our Fall League Draft will be held this Thursday promptly for 6:15 - 7:15 PM. Your presence is not mandatory but is appreciated. There will be no 6:15 PM class. Refreshments will be provided.

Business Banners
Banners must be in by end of the week to be hung.

Barbell
Strength
Hang Snatch Pull + Hang Pause Power Snatch
5x3

Conditioning
A. AMRAP 20 Minutes
16/13 Calorie Echo Bike or Ski
20/16 Calorie Row
200 m Run
Rest 2 minutes
B. For Time
40/33 Calorie Echo Bike or Ski
50/40 Calorie Row
500 m Run

Run together, split all reps evenly.

Interval
Conditioning
Team of 2, AMRAP 35
60 Double DB Deadlift (50/35’s)
400 m run
50 Single DB Alternating Power Clean
400 m run
40 Single DB Alternating Power Snatch
400 m run
30 Single DB Push Jerk

Run together, split all reps evenly.