Workout of the Day

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

STRENGTH A. Build To A Heavy 1rm Dead Stop Front Squat for The Day In 12 Min " METCON AMRAP20 10 Deadlifts 10 Thrusters (155/105) 10 Bar Mu

STRENGTH 4 Rounds 200m Run 8 T2b 10 Situps 200m Run 8 T2b 10 Situps rest 3 Min X 2 Sets METCON ":30 Sprint Row :30 Off x 10 Sets

STRENGTH A.split Jerk 10-8-6-4-2 *build Each Set *must Be Tng Reps METCON "5 Rounds 75 Doubles 5 Wallwalks

A1. 2 Pos Snatch (@knee/b.knee) a2.3 High Box Jumps x 6 Sets *build In Weight And Height *this Is All Explosive Reps * Looking For Roughly 60-70% Of 1rm Amrap 12 2 Db Snatch (70/50) 2 T2B 4,4,6,6..etc"

"Build To A 4rm Back Squat @22x1 in 4 Sets *no Bouncing Out Of The Bottom *same As Last Week Goal Is Either To Do 5-10# Higher Or 1-2 Reps More" 5 Rounds For Time 20 Cal’s Row 16 Goblet squats(50/30) 8 Strict pull-up 4 Devil press(50/30)

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