Workout of the Day

STRENGTH E4mom X 3 Sets 15 Front Squats *once You Break For Over :2 At Top Set Is Over *try To Move These Afap METCON Amrap 10 1 Mile Run w Remaining Time 30 Doubles 10 Ohs (95/65)

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

All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)

STRENGTH Practice Lifts *take 15 Min * work On snatch Balance Or Ohs Technique METCON 3 Rounds Each For Time: 30/25 Cal Row 15 Hang Power Snatch (95/65) 100 Doubles *rest 3 Min

METCON a1. Weighted Back Extensions X 15 a2. Flat Bench X 6-8 x 4 Sets b1. Both Feet Elevated Split Squat X 6-8 b2. Chest Suppoorted Db Rows X 10-12 x 4 Sets c1. Incline Db Curls X 12-15 c2. Dbl Db Tri Kickbacks X 12-15 x 4 Sets d. Accumulate 100 Banded Face Pulls e....

STRENGTH 10-1 UB T2B + 10 SITUPS AFTER EACH" METCON Amrap 15 200m Run 20 Box Jumps 20 Russian Kb Swings

STRENGTH E4mom X 3 Sets 15 Back Squat *once You Break For Over :2 At Top Set Is Over *try To Move These AFAP METCON "KALSU" 100 Thrusters For Time (135/95) emom = 5 Burpees *25 min cap”