Workout of the Day

METCON The Sscf emom X 40 1 = 15/12 Cal Ab 2 = 15/12 Cal Row 3 = 15/12 Cal Ski 4 = 60 Doubles 5 = Rest

STREBGTH A1. Trap 3 Raise X 12 a2. Db Chest Flys X 12 @23x1 a3. Seated Banded Rows X 20 x 4 Sets METCON "he Rhi" 10 Sets Each For Time rest 1 Min After Each Set 9/7 Cal Row 5 Hang Power Cleans (185/125) 3 Bar Mu

STRENGTH A.clean And Jerk Cp Work 2.2.2.2 X 4 Sets rest :15 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm METCON "Ape Arms" 21-15-9 dl (275/185) wallball (20/14) at The 10 Min Mark 30/20 Cal Ab For Time

STRENGTH A1. Narrow Stance Heel Elevated Back Squat X 15 X 4 Sets @2110 *put Heels On 1x10#plate And Do Not Lock Knees At The Top a2. Me Supine Grip Chin Over Bar Hold Plus Slow Lower x 4 Sets (if You Can Hold For Atleast :15 Use Weight) METCON The T-rex (my Personal...

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

STRENGTH Build To A 5rm Deadlift For The Day METCON 5 Rounds Each For Time 20/17 Cal Row 15 Burpees Over Row 10 Front Rack Reverse Lunges (115/75) *rest 2 Min

METCONAmrap 30 600m Run 25 Russian Kb Swings (53/35) 25 Situps CASHOUT "2 Min Me T2b *singles Not Allowed