12.15.23 Workout of the Day

Happy Birthday Eric from your Friday 830 crew!

Dress To Impress Holiday Party
Our Annual Holiday Party is tonight at Poseidon. 8 PM till late. We currently have 125 on guest list. Those that haven’t signed up must do by noon today. Let’s party!

Friday & Saturday Schedule this week
Our last class today be at 12:30 PM.
We will offer one Saturday 8 AM class.

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

Barbell
Strength
Power Clean: 2-2-1-1

Conditioning
Team of 2, For Time
24 Wall Walks
24 Power Cleans (155/105)
20 Wall Walks
20 Power Cleans (185/125)
16 Wall Walks
16 Power Cleans (205/145)
12 Wall Walks
p12 Power Cleans (225/155)
8 Wall Walks
8 Power Cleans (255/175)
4 Wall Walks
4 Power Cleans (275/185)

-One works, one rests, partition evenly-

Interval
Conditioning
Team of 2, AMRAP 40
40/28 Calorie Ski or Bike
400 m run
40 DB suitcase carry lunges (50/35)

-Run together, partition reps how feel fit.-