Workout of the Day

STRENGTH A1. Narrow Stance Heel Elevated Back Squat X 15 X 4 Sets @2110 *put Heels On 1x10#plate And Do Not Lock Knees At The Top a2. Me Supine Grip Chin Over Bar Hold Plus Slow Lower x 4 Sets (if You Can Hold For Atleast :15 Use Weight) METCON The T-rex (my Personal...

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

STRENGTH Build To A 5rm Deadlift For The Day METCON 5 Rounds Each For Time 20/17 Cal Row 15 Burpees Over Row 10 Front Rack Reverse Lunges (115/75) *rest 2 Min

METCONAmrap 30 600m Run 25 Russian Kb Swings (53/35) 25 Situps CASHOUT "2 Min Me T2b *singles Not Allowed

STRENGTH "A. 20-15-10-5 bench Press rest 1 Min chest Supp Db Rows rest 2 Min" METCON 21-15-9 hspu ring Dips pushups wallballs

STRENGTH A. Power Snatch Cp Work 2.2.2.2 X 4 Sets rest :15 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm METCON "Amrap 20 12 Cal Row 10 Db Snatch (50/35) 8 C2b Pullups

STRENGTH A1. Wide Stance back squats X 20 X 4 Sets @22x1 (go As Wide As You Can While Keeping Depth a2. Me Pullups x 4 Sets (if You Can Hold For Atleast :15 Use Weight METCON 5 Sets 1 Min On 1 Min Off 12/9 Cal Ab w/remaining Time Me Double Unders