Workout of the Day

STRENGTH Snatch Grip Rdl X 3 Set Sx 5 (use Straps)@31x1 *hamstring Focus *stop Around Midshin Level *build after 3rd Set 3 Sets laying Banded Hamstring Curls X 20 METCON 6 Min Window 800m Run w Remaining Time ME deadlifts (275/185) at 8 Min in 6 Min Window 800m Run ME...

STRENGTH Front Rack Walking Lunge X 20 Steps x 3 Sets *after Each Set = 5 High Box Jumps rest 3 Min 1 Set 1 Min Hold At Bottom Of Back Squat AHAP *must Stand Up With Weight" METCON Emom X 18 1 = 16/13 Cal Row 2 = 20 Wallballs 3 = 4 Wall Walks

STRENGTH 50 Strict C2b Pullups For Time *cannot Drop From Top *no Strict Pullups = 4 Sets Chin Over Bar Hold METCON Amrap 20 4 Shuttle Runs 6 Bar Mu 4 Shuttle Runs 8 Kb Swings (70/53) 4 Shuttle Runs 10 Box Jumps

STRENGTH a1. Seated Barbell Shoulder Press X 10 a2. Db Lateral Raise X 12-15 x 4 Sets" METCON 4 Rounds 400m Run 20 Front Squats (95/65) 10 Bar Facing Burpees

STRENGTH A. Tall Snatch X 3 X 3 B. Hang Squat Snatch 5 Sets X 1 Reps METCON For Time 50/40 Cal Ab 30 Power Snatch (115/75) 30 C2b Pullups

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

STRENGTH Me Freestanding Hs Hold into 25ft Hs Walk into 3 Tng Wallwalks into 1 Min Hollow Hold METCON 800m Run 40 Cal Ab 25 Cal Row 400m Run 80 Cal Ab 50 Cal Row *repeat From March