STRENGTH E:90 X 8 SETS BUILD TO A HEAVY SINGLE FRONT SQUAT FOR THE DAY METCON FOR TIME 50 DOUBLES 15 THRUSTERS (115/75) REST 1 MIN 50 DOUBLES 12 THRUSTERS (135/95) REST 1 MIN 50 DOUBLES 9 THRUSTERS (165/105) REST 1 MIN 50 DOUBLES 6 THRUSTERS (185/125) REST 1 MIN 50...

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

STRENGTH Deficit Deadlift e3mom X 6 Sets 2 Deadlifts @31x1 (build) *quality Reps *make Sure There Is :1 Squeeze At Top METCON AMRAP 12 7 Dl (185/125) 7 Hspu 7 T2b

STRENGTH a1. Decline Pushups X Me a2. Sa Db Sweep Row X 8-10/arm https://www.youtube.com/watch?v=-z7tididpgi x 4 Sets *after 4 Sets Accumulate 1 Min of false grip ring pull-up hold METCON For Time 30 Ring Dips 100 Goblet Squats (53/35) 30 Ring Dips...

STRENGTH Ohs X 2 @3331 METCON AMRAP 4 rest 2 Min After Each Set X 5 Sets 2 Squat Snatch (95/65) 4 Burpees 6 C2b Pullups rd 2 - 115/75 rd 3 - 135/95 rd 4 - 145/100 rd 5 - 155/105

METCON AMRAP 36 15 Burpees 500m Row 20/17 Cal Ab 20 BJSD STRENGTH 3 Sets 100ft Farm Carry - Ahap 100ft Double Kb Front Rack Walk rest As Needed then accumulate 2-3 Min L-sit

STRENGTH STRENGTH Squat Clean And Jerk 1.1.1. X 4 Sets @70%-75% (can build between 70-75) *rest :10 Bt Lifts And 2:00 Bt Sets METCON 50-40-30-20-10 Wallballs + 12 Db Snatches 50 Doubles After Each Rd

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

STRENGTH Deficit Deadlift e3mom X 6 Sets 2 Deadlifts @31x1 (build) METCON 5 Rounds 15/12 Cal Row 5 T2b

STRENGTH a1. Sa Incline Db Press X 8-10/arm a2. Max Strict Ring Mu Into Max Strict Pullups @30x2 x 4 Sets *after 4 Sets Accumulate 30 1/2 Kneeling Banded Face Pulls METCON 5 Rounds 3 Min On 1 Min Off 3 Hang Power Cleans 6 Pushups 9 Air Squats rd 1 - 135/95 rd 2 -...