Workout of the Day

STRENGTH a1. L-sit X Me In :30 a2. 100ft Sa Oh Carry x 4 Sets" METCON "the Millie" 20-30-40-50 - Burpees Over Bar 100-80-60-40 - Doubles 200m Run After Each Set so Example 20 Burpees 100 Doubles 200m Run ....etc

STRENGTH a1. Flat Barbell Press X 6-8 a2. Db Flys X 12-15 @33x1 a3. Db Rdls X 10-12 x 4 Sets" METCON "the 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 EMOM X 15 1 = 5 Heavy Deadlifts (build) 2 = 5 Wallballs (12ft) (heavy) 3 = Rest" METCON “Ape Arms"" 21-15-9 dl (275/185) wallball (20/14) at The 10 Min Mark 30/20 Cal Ab For Time

STRENGTH E3mom X 4 Sets 10 Ohs *once You Break For Over :2 At Top Set Is Over *try To Move These AFAP METCON The T-rex 15 Bar Mu 30 Strict Hspu 45 C2b Pull-ups 60 T2b 75 Burpees scales For Bar Mu s1 - Jumping Bar Mu s2 - C2b Pu s3 - Pullups scale For Hspu s1 - Kipping...

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

STRENGTH Emom X 10 1 = 3 Weighted Strict Pullups 2 = 3 Heavy Thrusters (from Ground) *build Across" METCON Brehm for Time 10 Rope Climbs 20 Back Squats (225/155.) 30 Handstand Push-ups 40 Calorie Row

STRENGTH A1. Flat Barbell Press X 6-8 a2. Db Flys X 12-15 @33x1 a3. Db Rdls X 10-12 x 4 Sets" METCON Donny 21-15-9-9-15-21 deadlifts (225 Lbs.) burpee