Workout of the Day

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

STRENGTH E4mom X 3 Sets 15 Ohs *once You Break For Over :2 At Top Set Is Over *try To Move These Afap METCON 5 Rounds For Time 200m Run 12 Squat Snatch (135/95) 9 Bar Facing Burpees"

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

STRENGTH In 10 Min Find A 5rm Deficit Hspu in 6 Min Find A 1rm Box Jump Quarterfinals 2023 amrap 10 6 wall-walks 9 Situps 12 Box Jumps 10-15 Min find 1rm Squat Clean

METCON 2x 2k row Time Trial *rest is 1:1 then 4 Sets Not For Time 100ft Double Kb Farmers Carry :40 Dead Hang From Pullup Bar 15 Ring Knee Tucks  

a1. Banded Heavy Db/kb Rdl X 8-10 a2. Incline Bench Press X 6-8 x 4 Sets b1. Bulgarian Split Squats X 8-10 b2. Strict Weighted Pullups X 6-8 x 4 Sets c1. Db Bicep Curls X 10-12 c2. Banded Tricep Oh Extension X 15-20 x 4 Sets d. Accumulate 100 Banded Pullaparts e. 2...

STRENGTH E:90 X 8 Sets build To A 1rm Power Clean And Bump Jerk *means Immediately From Your Power Clean Right To A Stoh" 4 Sets 3 Min On 1 Min Off 3 Power Cleans (155/105) 5 Stoh 7 Pullup