Workout of the Day

STRENGTH 2 Min - HS Walk or Bear crawl for distance rest 2 Min 10/7 Llrc For Time rest 2 Min 1 Min max Dubs rest 2 Min ME HSPU/Z Press METCON 0-10 21-15-9 T2b Bar Facing Burpees 10-17 Max Squat Snatch

STRENGTH a1. Back Rack Reverse Lunge X 16 Total Steps In Place a2. Db Seated Ext Rotations X 10/arm x 4 Sets METCON 3 Rounds 800m Run 30 Russian Swings 30 Goblet Squats (53/35)

STRENGTH Here We Go!!!! 10 Min Ab Test METCON Amrap 10 10 Cal Row 10 Stoh (95/65)

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

STRENGTH Front Squat 5x3 @80% Of 1rm *rest 2:30 Btw Sets" METCON 40-30-20-10 goblet Squat russian Kb Swings 3 Rope Climbs After Each Set *if You Can Go Legless Do It

STRENGTH a1. Deadlifts 10-8-6-4-2 a2. Strict Ring dips X max effort x 5 Sets ie. 10 Deadlifts ME Dips rest As Needed 8 Deadlifts (increase Weight) me Dips rest As Needed...etc" METCON 3 Min On 1 Min Off X 6 Sets 400m Run W Remaining Time even Sets = Burpees odd Sets =...

STRENGTH A.e:90 X 3 Sets 3 Muscle Snatch + 1 Ohs @33x1 b. E2mom X 10 Sets build To A Max Snatch METCON 3 Rounds For Time 800m Run 15 Hang Power Snatches (75/55)