Workout of the Day

METCON 1 Mile Time Trial Run "Rest Atleast 10 Min 10 Min Cal Ab rest As Needed 4 Sets :30 Ghdsu Hold @parallel 50ft Sa H Carry

STRENGTH A1. Flat Bb Press X 6-8 a2. Lean In Sa Lateral Raise X 10-15/arm x 4 Sets" METCON 5 Sets 3 Min On 1 Min Off 3 Hang Power Cleans (95/65) 6 Front Squats 9 Stoh

STRENGTH a1. Meadow Rows X 10/arm a2. Db Pullovers X 15 x 4 Sets METCON 21-15-9 deadlift pullup 21s (225/155) + Pullups 15s (275/185) + C2b Pullups 9s (315/225) + Muscleups

STRENGTH Build To A 1rm Big Snatch Complex In 4 Sets squat Snatch + Hang Squat Snatch + Behind Neck Push Press squat Snatch + Hang Squat Snatch + Behind Neck Stoh squat Clean + Hang Squat Clean + Ohs" METCON 6 Rounds 400m Run 20 Bar Facing Burpees...

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

STRENGTH Build To A 3rm In 12 Min Of 3 Hang Power Cleans 3 Stoh 3 Front Squats" METCON 200 Stepups (45/35) emom Incl 0 = 2 Devil Press

STRENGTH 2 Mile Run *send It Here *use The 1 Mile Course X 2 * We Will Retest The Mile Run Next Week" METCON 4 Sets For Time 100ft Double Kb Farmers Carry 25 Situps 25 Russian Twists