Monday March 21, 2022

***R.E.D. Fridays are back! Now through Memorial Day where we will end with Murph. Each Friday we will be honoring a fallen soldier or first responder with a programmed Hero Workout. Come in and rock your RED apparel, grind through the workout to support our hero’s.***

1. Overhead Squats:

5×3, at the same weight, moderate

*3 sec pause at the bottom of each rep

2. “Frosted”


2 Power Snatches (115/75)

20 Double Unders

4 Power Snatches

40 Double Unders

6 Power Snatches

60 Double Unders

*continue adding 2 snatches and 20 double unders each round

L3: RX

L2: (65/45), half the DU’s or :45 secs of practice each round

L3: Alt DB Snatches, single unders