Workout of the Day

STRENGTH Emom X 15 1 = 3 Heavy Deadlifts (build) 2 = 5 High Box Jumps 3 = Rest" METCON 5 Rounds For Time 10 Db Snatch (5/5) 15 T2b 20 Cal Row

STRENGTH E3mom X 4 Sets 10 Thrusters *once You Break For Over :2 At Top Set Is Over *try To Move These AFAP METCON 30 Hang Pc And Jerks (95/65) 30 Bob 30 Cal Ab

Join us for another fun Saturday workout 830-930 am Open gym 10am WOD

STRENGTH Emom X 10 1 = 3 Weighted Strict Pullups 2 = 3 Snatch Balance *build Across" METCON "the Jess"" 5 Rounds For Time 400m Run 15 Ohs (115/75) 5 Rope Climbs

STRENGTH a1. L-sit X Me In :30 a2. 100ft Sa Oh Carry x 4 Sets" METCON "the Millie" 20-30-40-50 - Burpees Over Bar 100-80-60-40 - Doubles 200m Run After Each Set so Example 20 Burpees 100 Doubles 200m Run ....etc

STRENGTH a1. Flat Barbell Press X 6-8 a2. Db Flys X 12-15 @33x1 a3. Db Rdls X 10-12 x 4 Sets" METCON "the Rhi" 10 Sets Each For Time rest 1 Min After Each Set 9/7 Cal Row 5 Hang Power Cleans (185/125) 3 Bar Mu

STRENGTH EMOM X 15 1 = 5 Heavy Deadlifts (build) 2 = 5 Wallballs (12ft) (heavy) 3 = Rest" METCON “Ape Arms"" 21-15-9 dl (275/185) wallball (20/14) at The 10 Min Mark 30/20 Cal Ab For Time