Workout of the Day

STRENGTH A1. 5 Hang Power Snatch a2. 3 High Box Jumps x 6 Sets *build In Weight And Height *this Is All Explosive Reps * Looking For Roughly 60-70% Of 1rm METCON Amrap 20 8 Db Snatch (70/50) 12 T2b 200m Run

STRENGTH Build To A 7rm Back Squat @22x1 in 4 Sets *no Bouncing Out Of The Bottom " METCON 24 Thrusters (95/65) 24 C2b Pullups 200m Double Kb Fr Walk 21 Thrusters 21 C2b Pullups "

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

STRENGTH 12 mins to build to heavy complex 2 squat cleans+ 5 Front squats METCON 25-15-5, 24-14-4 down to 21-11-1 Assault bike(cals) Burpees Wall-walks

STRENGTH 50 Bar Facing Burpees For Time rest 3 Min emom X 3 11 Box Facing Burpees rest As Needed Before Rowing" METCON 500m Row Time Trial (send It) rest As Needed 4 Sets 20 Situps 20 Russian Twists

STRENGTH A.push Jerk X 10-8-6-4-2 *build Each Set then 2x20 Behind The Neck Snatch Grip Strict Press into 100 Banded Press Downs METCON "Amrap 7 3 Power Snatch (95/65) 6 Ohs 9 T2b 100m Shuttle (25m Turns) rest 4 Min with The Score Of The Amrap Complete For Time *ex...

STRENGTH A. 3 Sets Bent Over Rows X10-12 b. 3 Sets Me Pronated Chin Over Bar Hold *rest 2 Min" METCON 6 Rounds For Time 12 C2b Pullups 75 Doubles