Workout of the Day

STRENGTH "A. 20-15-10-5 bench Press rest 1 Min chest Supp Db Rows rest 2 Min" METCON 21-15-9 hspu ring Dips pushups wallballs

STRENGTH A. Power Snatch Cp Work 2.2.2.2 X 4 Sets rest :15 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm METCON "Amrap 20 12 Cal Row 10 Db Snatch (50/35) 8 C2b Pullups

STRENGTH A1. Wide Stance back squats X 20 X 4 Sets @22x1 (go As Wide As You Can While Keeping Depth a2. Me Pullups x 4 Sets (if You Can Hold For Atleast :15 Use Weight METCON 5 Sets 1 Min On 1 Min Off 12/9 Cal Ab w/remaining Time Me Double Unders

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

STRENGTH Build To A Squat Clean And Jerk In 15 Min METCON Emom X 25 1 = 5 Thrusters (building) 2 = 55 Doubles 3 = 5 Ring Muscle-ups 4 = 15 Wallballs 5 = Rest  

METCON 1000m-750-500m-250m - Row 10-20-30-40 - T2b 200-400-800-1600m - Run 40-30-20-10 - Situps

STRENGTH A1. Me Ring Dips a2. Seal Bb Rows X 8-12 x 4 Sets" METCON 3 Rounds For Time 10 Clean And Jerks (135/95) 20 Db Bench (50/35) 30 Cal Ab