Workout of the Day

STRENGTH A1. 20 Pike Tucks a2. 100ft Sa Fc - x 4 Sets" METCON EMOMX 30 1 = 16/13 Row 2 = 60 Doubles 3 = 16 Burpees 4 = 200m Run

STRENGTH Emom X 15 1 = 1 Heavy Deadlifts (build) 2 = 1 High Box Jump (build) 3 = Rest" METCON 21-15-9 deadlifts (295/205) box Jumps (30/24)

STRENGTH E3mom X 4 Sets 10 Squat Snatches *once You Break For Over :2 At Top Set Is Over *try To Move These Afap METCON "50 Ohs (95/65) 40 C2b Pullups 30 Hrpu 20 Wallballs (20/14) 10 Hspu (4/2"")

9am and 1030am only 1Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run

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

STRENGTH 10-1 strict C2b Pullups cal Row" METCON 21-15-9 devil Press double Db Fr Lunge (50/35)

STRENGTH A1. 25 Feet Anchored Situps a2. 100ft Double Oh Kb Walk x 4 Sets" METCON AMRAP30 30 Burpees 30 Cal Ab 30 T2b 400m Run