Workout of the Day

STRENGTH Goodmorning + Pause Goodmorning x 3 Sets X 10 Reps the Pause Goodmonrings All At A 33x1 Tempo after 3rd Set 3 Sets laying Banded Hamstring Curls X 20 METCON For Time: wallballs (20/14) 50-40-30-20-10 box Jump (24″20″) 25-20-15-10-5

STRENGTH a1. Close Grip Bench X 3 X 10 Reps @30x2 a2. Plyo Pushups X 5 Reps x 4 Sets" METCON 21-15-9 cal Bike hspu rest As Needed not For Time For Quality 10-1 ub T2b

STRENGTH A. Heaving Snatch Balance X 3 X 3 b.mid Thigh Hang Squat Snatch 5 Sets X 1 Reps *all Heavier Than 3rm METCON 2 Rounds 1k Row 30 Db Snatch (50/35) *if This Db Is Light And You Feel You Can Go 70/50 Close To Ub Go For It

Join us at 9am or 10am for our Memorial Day”Murph” workout 1 Mile Run 100 Pull-ups 200 Push-Ups 300 Air Squats 1 Mile run *wear a 20Lb. vest if you have one

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

STRENGTH Deadlift X 3 X 6(use Straps)@31x1 *hamstring Focus *build METCON 5-4-3-2-1 deadlift (275/185) ring Mu rest 3 Min 5-4-3-2-1 power Clean (225/155) bar Mu

STRENGTH 5 Sets 5 Reps Strict Deficit Negative Hspu *:3 At Top/ :5 Eccentric Kick Down And Kick Up X 5 Reps after Each Set 100m Sa Fc + 100 M Easy Jog METCON 3 Rounds 100 Doubles 30/20 Cal Ab 5 Wallwalks