Workout of the Day

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

STRENGTH Take 95% Of Your 1rm Front squat then 3@65% 3@75% me @85% METCON Chipper *any rep scheme you want For Time 100 Hang Squat cleans(115/85) 150 Box Jumps 200 Cal Row

STRENGTH a1. Deficit Dl X 7 a2. Banded Strict Pullups X 22-25 x 3 Sets *everyone Uses A Band Even The High Level *must Be 20 In A Row With No Breaks *not A Max But Build To A Heavy 10" METCON 5 Rounds Each For Time 400m Run 2/1 Llrc *rest 1 Min

STRENGTH 500m Row X 5 rest :90 Btw Sets METCON Death By Burpees *add one/minute until failure

STRENGTH Build To A 7rm Push Press over 4 Sets then 50 Sa Banded Kickbacks 50 Banded Face Pulls METCON 50 Db Sa Snatch(50/35) 100 Doubles 50 Db Sa Split Jerks 100 Doubles 50 Sa Cleans 100 Doubles

STRENGTH a1. Bulgarian Ss X 8-10 @3030 a2. Pendlay Row X 6-8 @21x2 x 4 Sets METCON 30-20-10 back Squat (155/105) c2b Pullups

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