Workout of the Day

STRENGTH E:30 X 12 Sets 1 Muscleup + 2 Ring Dips then b1. Lateral Raise X 12-15 b2. Banded Face Pulls X 15-20 METCON x 3 Sets "Emom X 20 1 = 15/12 Cal Row 2 = 20 Wallballs

STRENGTH Emom X 15 1 = 2 Heavy Deadlifts (build) 2 = 3 Jumps Startng From Knees 3 = Rest" METCON 800m Run 21 Deadlifts (225/155) 21 Shspu 50ft Hs Walk 600m Run 15 Deadlfts (275/185) 15 Shspu 50 Ft Hs Walk 400m Run 9 Deadlifts (315/225) 9 Shspu 50ft Hs...

STRENGTH E3mom X 4 Sets 10 Squat Cleans *once You Break For Over :2 At Top Set Is Over *try To Move These AFAP METCON 30 Power Cleans 30 T2b 30 Thrusters (115/75)

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

STRENGTH 50 Strict C2b Pullups For Time rest 3 Min 50 Bent Over Rows (no Time)(135/95)" METCON AMRAP 20 50 Doubles 10 C2b Pullups 10 Box Jumps (24/20) 10 Strict Hspu

STRENGTH A1. L-hang X Me Into Me T2b a2. 30 Russian Twists x 4 Sets" METCON 8 Rounds Each For Time 200m Sprint 15 Burpees

STRENGTH 50 Strict Ring Dips For Time *must Start With A Muscle Up For Rx b1. Front Raises X 12-15 b2. Rear Delt Flys X 15-20 METCON x 3 Sets" "Amrap 10 (ladder) 2 Power Snatch (95/65) 2 Ohs 2 Reverse Lunge Back Rack Step 2 Hand Release Pushups...