Workout of the Day

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 Donny 21-15-9-9-15-21 deadlifts (225 Lbs.) burpee

STRENGTH A1. Me Mixed Grip Chin Over Bar Hold (switch Hands Each Set) a2. Me Banded Face Pulls a3. Banded Hip Adduction X 15 x 4 Sets METCON Luce 1k Run 10 Muscleups 100 Squats

STRENGTH E3mom X 4 Sets 10 Front Squats *once You Break For Over :2 At Top Set Is Over *try To Move These Afap METCON 1 Power Clean (185/125) 10 Deficit Hspu (4/2) 2/9.3/8...etc All The Way To 10/1"

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

STRENGTH A.squat Clean And Jerk 1.1.1.1 X 4 Sets *rest :15 Btw Lifts And 2:30 Btw Sets 4 Sets me Strict C2b Pullups (once Reach Failure) use A Band That Will Allow You To Get Another 10-15 Ub Reps" METCON 21-15-9 thrusters (115/85) ring Dips

STRENGTH 4 Sets 10-12 Weighted Strict T2b 100ft Sa Fc + Oh Carry" METCON 5 Rounds For Time 600m Run 30 Cal Ab 25 Weighted Situps (45/25)

STRENGTH a1. Incline Barbell Bench X 6-8 a2. Sumo Stance Goodmorning X 10 a3. Hercules Raise X 20 + :20 Hold At Top On Last Rep x 4 Sets" METCON 5 Sets 1 Min Each Station burpees Over Bar deadlifts (135/95) row Cals stoh *rest 1 Min After Each Rd...