Workout of the Day

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

METCON As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 double-unders ♀ 125 lb (56 kg) ♂ 185 lb (83 kg)

STRENGTH 4 Sets :40 Supine Grip Dead Hang :40 Hs Hold :40 Weighted Ring Plank rest 2 Min" METCON Amrap 30 8 Hang Db Snatch 10 Burpees 12 Cal Row 14 Situps 200m Run

METCON 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...

STRENGTH 30 Bar Muslceups For Time if No Mus 8 Sets 3-5 Ub Strict C2b Pullups 3-5 Strict Dips METCON 5 Sets Each For Time 15/12 Cal Ab 12 C2b Pullups 8 Hang Power Cleans (135/95) rest 3 Min Btw Sets

STRENGTH E5mom X 3 Sets 20 Squat Snatches (build) *once You Break For Over :2 At Top Set Is Over *try To Move These Afap METCON 3 Rounds For Time 100 Doubles 15 Thrusters (135/95)

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