Workout of the Day

STRENGTH A. GOODMORNINGS X 6-8 @33X1 X 4 Sets (JUMP STANCE) B. GOODMORNINGS X 20 @11X1 X 2 SETS (STANCE AS WIDE AS POSS) METCON For Time 100 Power Cleans (115/75) EMOM = 5 burpees

METCON EMOM X 30 MIN 1 - 12-15 CAL SKI MIN 2 - 12-15 Cal AB MIN 3 - 3 ROPE CLIMBS MIN 4 - :45 DOUBLE KB FR HOLD (HEAVY) MIN 5 - 20 SITUPS

STRENGTH A1. EGYPTIAN LATERAL RAISE X 12/ARM a2. Db PULLOVERS X 12-15 @22X1 A3. SEATED BANDED FACE PULLS X 12-15 x 4 Sets METCON "CHIPPER 100 GOBLET SQUATS 90 Pushups 80 HANG SA DB C+j 70 Doubles 60 T2b 50 Box Jumps (24/20) 40 HSPU 30 American Kb swings (70/53) 800m...

METCON A.SNATCH Cp Work 2.2.2.2 X 4 Sets rest :12 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm *GOAL IS SAME WEIGHT T 2 WEEKS AGO OR VERY SMLL INCREASE WNT WEIGHT MOVING WITH SPEED METCON 3 ROUNDS FOR TIME 20/17 CAL ROW 20 HANG POWER SNATCH (95/65)

STRENGTH A1. HIP THRUSTS X 15 X 4 Sets @20X2 a2. Me PRONATED Grip Chin Over Bar Hold Plus Slow Lower x 4 Sets (if You Can Hold For Atleast :15 Use wt METCON E3MOM x 6 rounds 15/12 cal bike 15 C2B pullups Max thrusters in remaining time rx (135/95)

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

STRENGTH Both Feet Elevated Split Squats x 6/leg (rest 1 Min Btw Legs And 3 Min Btw Sets) *choose A Height Where Back Knee Will Touch Ground Each Rep X 4 Sets METCON "the Jess" 5 Rounds For Time 400m Run 15 Ohs (115/75) 5 Rope Climbs