Workout of the Day

STRENGTH 4 Sets 10-12 Weighted Knee Ups 100ft Double Kb Fr Carry" METCON Rest 3 Min After Each Workout 21-15-9 cal Row 200m Run 21-15-9 cal Bike 200m Run 21-15-9 cal Bike cal Row 21-15-9 cal Bike box Jumps

STRENGTH a1. Weighted Dips X 8-10 a2. Sl + Sa Rdl X 10/side x 4 Sets" METCON 12-minute Amrap: 8 Dumbbell Snatches, Arm 1 (70/50) 8 Overhead Walking-lunge Steps, Arm 1 8 Dumbbell Snatches, Arm 2 8 Overhead Walking-lunge Steps, Arm 2 40 Crossovers *no Crossover Sub...

STRENGTH a1. Me Strict Pronated Chin Over Bar Hold a2. Db Pull Overs X 12-15 @22x1 a3. Sumo Stance Db Squats X 12-15 x 4 Sets METCON 10-1 shuttle Runs stoh (185/125) bar Mu

STRENGTH E4mom X 3 Sets 15 Squat Snatches *once You Break For Over :2 At Top Set Is Over *try To Move These Afap METCON 100 Bar Facing Burpees For Time

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

STRENGTH A.squat Snatch 1.1.1.1 X 4 Sets *rest :15 Btw Lifts And 2:30 Btw Sets 4 Sets 20 Strict C2b Pullups (use Bands) *must Be 20 Must Be Ub   METCON 3 Min On 1 Min Off X 4 Sets 400m Run W Remaining Time me Alt Db Snatches (53/35)

METCON For Time 3k Row 100 Situps 300 Double Unders 200m Sa Farmers Carry Switch As Needed 100 Cal Ab