Workout of the Day

STRENGTH Build To A 1rm Back Squat 50x5 60x4 70x3 80x2 90x1 95x1 110% - Walkout + 3 1/4 Squats 101% + X 1" METCON 100 Cal Ab 80 Russian Kb Swings (70/53) 60 Burpee Pullups 40 Kb Stepups (70/53) (single) 20 Devil Press  

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

STRENGTH A. Build To A Heavy 1rm Front Squat @53x1 for The Day In 12 Min " METCON 50-40-30-30-10 ab Cals 5-4-3-2-1 llrc

METCON E4mom X 10 Sets 500m Row 12 T2b 50ft Sa Oh Carry/arm

STRENGTH A.split Jerk 9-7-5-3-1 *build Each Set *must Be Tng Reps METCON "10 Rounds Each For Time 10 Pushups 10 Hang Power Cleans (95/65) 10 Stoh 10 Burpees Over Bar *rest 1 Min

STRENGTH A1. 1 Pos Snatch (b.knee) a2.6 Lateral Jumps Over Bar + 2 Long Jumps x 6 Sets *build In Weight And Height *this Is All Explosive Reps * Looking For Roughly 60-70% Of 1rm METCON "Amrap 10 1 Mile Run w Remaining Time me Squat Snatch (155/105)