Workout of the Day

STRENGTH a1. Chest Supported Db Rows X 15-20 a2. Me Lengthened Partials Pronated Grip Pullups a3. Bulgarian Split Squats X 8 + :8 Hold 1"" Ooff Ground x 4 Sets" METCON 30-20-10 ab Cals db Box Stepups (50/35)

STRENGTH E4mom X 3 Sets 15 Thrusters *once You Break For Over :2 At Top Set Is Over *try To Move These Afap METCON 4 Sets Each For Time 200m Run 8 Bar Mu 50 Doubles 16 T2b *goal Is To Have A Number That You Can Go Ub Each Rd  

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

STRENGTH in 6 Min Build To A 1rm Strict Pullup in 6 Min Build To A 1rm Strict Chinup 3 Sets To Accumulate max Chin Over Bar Hold Pronated Grip *cannot Touch Bar With Chin METCON All For Time: 3 Rounds Of: 2 X 25-ft Dumbbell Walking Lunge (hang Position) 20...

STRENGTH 2k Row Time emom Inc 0 = 10 Weighted Situps at 15 mins 3 Min On 1 Min Off 400m Run W Remaining Time Me Ab Cals x 3 Sets

STRENGTH a1. Flat Barbell Press X 8-10 a2. Db Flys X 10-12 @33x1 a3. Db Rdls X 12-15 x 4 Sets" METCON 5 Sets Each For Time 20/17 Cal Row 9 Hang Power Cleans (155/105) 9 Stoh

STRENGTH a1. Barbell Bent Over Rows X 8-10 a2. Db Pullover X 12 @33x1 a3. Front To Back Lunges X 6/leg x 4 Sets" METCON Amrap 20 3 Bar Mu 6 Box Jumps 9 Pullups 40 Doubles