Workout of the Day

METCON For Time 3k Row 100 Situps 300 Double Unders 200m Sa Farmers Carry Switch As Needed 100 Cal Ab

STRENGTH A1. Deficit Pushups X Me (45 And 25# Plates) a3. Sump Stance Goodmorning X 10 (as Wide As Legs Can Go) x 4 Sets" METCON 3 Rounds 21 Bar Facing Burpees 15 Deadlifts 9 Stoh (115/75)

STRENGTH a1. Barbell Bent Over Rows X 8-10 a2. Me Lengthened Partials Supine Grip Pullups a3. Wall Sits W Pplate On Lap X :45 x 4 Sets" METCON 20 Shuttle Runs 40 Pullups 40 Box Jump Overs 20 Shuttle Runs 30 C2b Pullups 30 Box Jump Overs 20 Shuttle Runs 20 Bar Mu 20...

STRENGTH E4mom X 3 Sets 15 Squat Clean *once You Break For Over :2 At Top Set Is Over *try To Move These AFAP AMRAP 1 20 Dbl Db Walking Lunge (farmers Style) 30 Devil Press 40 T2b rest 1 Min amrap 3 20 Dbl Db Walking Lunge 30 Devil Press 40 T2b rest 3 Min for Time 20...

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

STRENGTH A.power Snatch 1.1.1.1 X 4 Sets *rest :15 Btw Lifts And 2:30 Btw Sets   METCON 9 Front Squats, Weight 1 (heaviest) Handstand Walk, 25 Feet 15 Front Squats, Weight 2 15 Muscle-ups 21 Front Squats, Weight 3 (lightest) 21 Handstand Push-ups ♀ 155, 125, 95...

METCON 800m Run X 4 *rest 3 Min then: 4 Sets 100ft Double Kb Front Rack Carry 50 Ft Bear crawl 25 Situps rest As Needed