Friday 4/1

Happy 4 Year Anniversary RedZone!

Fitness 

Strength

A1. Tgu 4 reps / arm alt. Arms every 2 repsx 3 sets 

A2. Plank 1:30 min x 3 sets 

A3. Single leg kb deadlift - 8/leg x. 3 sets 

Wod 

Partner wod 

For time 

100 wall balls 

75 cal row 

50 box jump overs (fitness- box jumps) 24/20

75 cal row 

100 wall balls 

Performance 

Strength

A1. Tgu 4 reps / arm alt. Arms every 2 repsx 3 sets 

A2. FLR hold 1 min x 3 sets 

A3. Single leg kb deadlift - 8/leg x. 3 sets

Wod 

Partner wod 

For time 

100 wall balls 

75 cal row 

50 box jump overs 24/20

75 cal row 

100 wall balls 

Zone 

Skill

A1. Tgu 4 reps / arm alt. Arms every 2 repsx 3 sets 

A2. Plank 1:30 min x 3 sets 

A3. Single leg kb deadlift - 8/leg x. 3 sets

Wod

100 wall balls 

75 cal row 

50 box jump overs (fitness- box jumps) 24/20

75 cal row 

100 wall balls