Don’t forget, every Friday is R.E.D. Friday, where we wear Red to Remember Everyone Deployed.
WOD
Conditioning A
AMRAP in 9 Min:
3 Wallballs (20/14)
3 T2B | R+ 1 Bar MU
6 Wallballs
6 T2B | R+ 2 Bar MU
etc. adding 3 & 3|1 each round
Rest 5 Min then
Conditioning B
3 Rounds for Time:
10 Alt. DBall Over Shoulder (50)
100ft. DBall Carry
Extra
Before
6 Sets:
10 Seated Press AHAP
6 Strict Pull-ups AHAP
Bench Press: work to 3RM for the day
FS: EMOM x 7 min complete 2 reps of 1 1/4 FS working to heavy double
After
2 min. tabata – bottom of HSPU hold on wall
*connected torso, legs in perfect position