Workout of the Day

STRENGTH A1. Me Strict Supine Chin Over Bar Hold a2. Banded Straight Arm Pulldowns X 12-15 @22x1 a3. Banded Hip Abduction X 15/leg x 4 Sets https://www.youtube.com/shorts/x-o4vassg8a METCON "Amrap 10 3 Bar Mu 6 C2b Pullups 9 Hang Power Cleans (135/95)

STRENGTH E3mom X 4 Sets 10 Back Squats *once You Break For Over :2 At Top Set Is Over *try To Move These AFAP METCON 50-40-30-20-10 wallballs 100-80-60-40-30 double Unders"

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

STRENGTH A.power Clean And Jerk 1.1.1.1 X 4 Sets *rest :15 Btw Lifts And 2:30 Btw Sets 4 Sets 25 Strict C2b Pullups (use Bands) *must Be 20 Must Be Ub METCON 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box...

STRENGTH 4 Sets 10-12 Weighted Knee Ups 100ft Double Kb Fr Carry" METCON Rest 3 Min After Each Workout 21-15-9 cal Row 200m Run 21-15-9 cal Bike 200m Run 21-15-9 cal Bike cal Row 21-15-9 cal Bike box Jumps

STRENGTH a1. Weighted Dips X 8-10 a2. Sl + Sa Rdl X 10/side x 4 Sets" METCON 12-minute Amrap: 8 Dumbbell Snatches, Arm 1 (70/50) 8 Overhead Walking-lunge Steps, Arm 1 8 Dumbbell Snatches, Arm 2 8 Overhead Walking-lunge Steps, Arm 2 40 Crossovers *no Crossover Sub...

STRENGTH a1. Me Strict Pronated Chin Over Bar Hold a2. Db Pull Overs X 12-15 @22x1 a3. Sumo Stance Db Squats X 12-15 x 4 Sets METCON 10-1 shuttle Runs stoh (185/125) bar Mu