Workout of the Day

STRENGTH A. Build To A Heavy Front Squat for The Day In 12 Min " METCON 12-9-6-3 front Squat (185/125) ring Mu"

STRENGTH 100 Bar Facing Burpees For Time *retest *rest Minimum Of 10 Min Before Row" METCON 250m Row X 8 r 1 Min Btw Sets

STRENGTH A. Push Press X 9-7-5-3-1 *build Each Set then :30 Hs Hold into 3x20 Db Skull Crushers" METCON Amrap 12 (ladder) 10 Doubles 1 Wallwalk 20 Doubles 2 Doubles...etc

STRENGTH A1. 4 Pos Snatch (mid Thigh/a.knee/@knee/b.knee) a2. 3 Standing Box Jumps x 6 Sets *build In Weight And Height *this Is All Explosive Reps * Looking For Roughly 60-70% Of 1rm METCON 800m Run then 10-1 deadlifts (225/155) c2b Pullups then 800m...

STRENGTH Build To A 4rm Back Squat @22x1 in 4 Sets *no Bouncing Out Of The Bottom METCON “baby Kalsu" 100 Thrusters For Time(95/65) emom Inc 0 = 4 Bfb"

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

STRENGTH A. Build To A Heavy Squat Clean For The Day In 15 Min METCON 50 Thrusters For Time (135/95) e2mom = 200m Run