Workout of the Day

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

STRENGTH .build To A Max 1rm Squat Snatch In 15 Min METCON 30 Rounds 1 Hang Power Snatch (95/65) 2 Ohs 3 Box Jumps (30/24)

STRENGTH STRENGTH A1. Hip Thrusts X 20 X 4 Sets @20x2 a2. Me-pronated Grip Chin Over Bar Hold Plus Slow Lower x 4 Sets (if You Can Hold For Atleast :15 Use Weight) METCON Emom X 21 1 = 16/13 Cal Row 2 = 15 C2b Pullups 3 = 15 Burpees Over Row  

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

STRENGTH Build To A 1rm Front Squat 50x5 60x4 70x3 80x2 90x1 95x1 110% - Walkout + 3 1/4 Squats 101% + X 1" METCON 3 Rounds For Time 30 Wallballs 30 Americm Kb Swings (70/53)

METCON 400m Run 100 Doubles 500m Row 20 Box Stepups x 5 Sets *rest 3 Min After Each Set"

STRENGTH A1. Me Deficit Pushups (hands On 2x45#plates/hand) a2. Chest Supported Db Rows X 12-15 x 4 Sets" METCON 5 Rounds For Time 5 Wall Walks 5 Bar Mu