Workout of the Day

For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell...

STRENGTH 4 Sets :30 MIXED GRIP DEAD HANG :30 SA OH WALK :30 DOUBLE KB FRONT RACK WALK REST 2 MIN" METCON 2K ROW REST 4 ,MIN 40 BURPEES REST 2 MIN 1K ROW REST 2 MIN 50 SITUP

METCON 20-15-10-5 a1. Bulgarian Split Squats a2. Strict Pullups x 4 Set set 1 = 20/set 2 = 15...etc increase Weight Each Set this Is Not For Time b1. Bb Goodmornings b2. Weighted Dips x 4 Sets *same As Above c1. Bb Bicep Curls X 10-12 c2. Skull Crushers X 12-15 x 4...

STRENGTH Muscle-Up 1-2-3-4-5-6-5-4-3-2-1 *MUST BE UB IF NO MUS 5 SETS 3-5 UB STRICT C2B PULLUPS 3-5 STRICT DIPS METCON Emom X 30 1 = 13/9 Cal Ab 2 = 20 RUSSIAN KBS 3 = 12 T2B

STRENGTH E5mom X 3 Sets 20 SQUAT CLEANS (build) *once You Break For Over :2 At Top Set Is Over *try To Move These Afap METCON AMRAP 10 10 HANG POWER SNATCH (95/65) 50 DOUBLES

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

STRENGTH E:90 X 6 1 Push Jerk + 1 Split Jerk e:90 X 6 Sets 1 Split Jerk" METCON 50s wallballs american Kb Swings hang Power Snatch (75/55) box Jumps c2b Pullup thrusters