Workout of the Day

STRENGTH 10-8-6-4-2 - Hang Power Clean once You Finish The Hang Power Clean Do Half The Amount Of Front Squats And Stoh *example 10 Hang Power Clean/5 Front Squats/5 Stoh 8 Hang Power Clean/4 Front Squats/4 Stoh *build In Weight Rest 2:30 After Each Set" METCON Emom X...

STRENGTH A. 2 Min Me Situps Feet Anchored rest 2 Min b. 400m Sa Fc (ahap) *do Not Drop Db/kb *switch Arms As Needed" METCON 3 Rounds For Time 1,000m Row 800m Run 150 Doubles :30 Dead Hang From Pullupbar

STRENGTH 30 Ring Muscleups For Time b1. Db Ext Rot X 10/arm b2. Rear Delt Sweeps X 10 x 3 Sets " METCON 3 Sets Each For Time 15/12 Cl Ab 15 Front Squats (115/75) 15 Burpees *rest 3 Min *send It Each Set

STRENGTH 4 Sets a1. Wide Stance Goodmorining X 8-10 @33x1 *goal Is Building Strength Thru Rom * Will Be Light a2. Sl Box Jump X 5/leg" METCON50 Devil Press (50/35) e2mom Incl 0 = 6 Box Stepups (single Db)

STRENGTH E2mom X 6 Sets build To A 1rm Ohs" METCON Amrap 20 10 T2b 12 Sa Db Cj 14 Cal Row"

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

STRENGTH Amrap 8 *choose 2 Weaknesses And Make A Little Couplet" METCON 5-4-3-2-1 power Clean (225/155) +50ft Hs Walk After Each Set