Workout of the Day

STRENGTH A.squat Clean And Jerk 1.1.1.1 X 4 Sets *rest :15 Btw Lifts And 2:30 Btw Sets 4 Sets me Strict C2b Pullups (once Reach Failure) use A Band That Will Allow You To Get Another 10-15 Ub Reps" METCON 21-15-9 thrusters (115/85) ring Dips

STRENGTH 4 Sets 10-12 Weighted Strict T2b 100ft Sa Fc + Oh Carry" METCON 5 Rounds For Time 600m Run 30 Cal Ab 25 Weighted Situps (45/25)

STRENGTH a1. Incline Barbell Bench X 6-8 a2. Sumo Stance Goodmorning X 10 a3. Hercules Raise X 20 + :20 Hold At Top On Last Rep x 4 Sets" METCON 5 Sets 1 Min Each Station burpees Over Bar deadlifts (135/95) row Cals stoh *rest 1 Min After Each Rd...

STRENGTH A1. Me Strict Supine Chin Over Bar Hold a2. Banded Straight Arm Pulldowns X 12-15 @22x1 a3. Banded Hip Abduction X 15/leg x 4 Sets https://www.youtube.com/shorts/x-o4vassg8a METCON "Amrap 10 3 Bar Mu 6 C2b Pullups 9 Hang Power Cleans (135/95)

STRENGTH E3mom X 4 Sets 10 Back Squats *once You Break For Over :2 At Top Set Is Over *try To Move These AFAP METCON 50-40-30-20-10 wallballs 100-80-60-40-30 double Unders"

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

STRENGTH A.power Clean And Jerk 1.1.1.1 X 4 Sets *rest :15 Btw Lifts And 2:30 Btw Sets 4 Sets 25 Strict C2b Pullups (use Bands) *must Be 20 Must Be Ub METCON 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box...