Workout of the Day

STRENGTH Build To A 10rm Back Squat @22x1 in 4 Sets *no Bouncing Out Of The Bottom *yes We Did This Last Week *example If 4 Sets Were 135/145/155/165 Goal Should Be 140-150/150-160/160-170/170-180" METCON Emom X 25 1 = 16/12 Cal Ab 2 = 16 Wallballs 3 = 16/12 Cal Row 4...

STRENGTH A. Build To A Heavy 3 Cleans + 5 Front Squats In 15 mins METCON 10 Rounds 4 Hang Power Cleans (205/135) 6 Wallballs 24 Doubles

METCON Emom X 5 10 Box Facing Burpees *rest 2:30 then 15 Box Facing Burpees For Time *for Part 1 Choose A Number You Can Maintain" 2k Row Time Trial (send It)

STRENGTH A.push Press X 10-8-6-4-2 *build Each Set then 2x20 Behind The Neck Snatch Grip Strict Press into 100 Banded Oh Ext METCON "Nate" amrap 20 2 Mu 4 Hspu 8 Akbs  

STRENGTH A. Pullup 21s 7 Bottom Half 7 Top Half 7 Full Rom x 2 Sets b. 3 Sets Me Supine Chin Over Bar Hold *rest 2 Min" METCON AMRAP 12 24 Doubles 8 Sa Db Devil Press L Arm 24 Doubles 8 Sa Db Devil Press R Arm

STRENGTH Build To A 10rm Back Squat @22x1 in 4 Sets *no Bouncing Out Of The Bottom" METCON 5 Sets Each For Time R 2:30 18/15 Cal Ab 50ft Dbl Db Fr Walking Lunge (50/35)

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