Strength/Skill:

Back Squat

Metcon:

EMOM 12:

Min 1: Hang Squat Snatch (115/65)

Min 2: 12/8 Cal Assault Bike

Min 3: :30 Sec. Glute Bridge Hold

Strength/Skill:

Good Mornings

Metcon:

”Annie”

50-40-30-20-10

Double Unders

Sit Ups

Just A Reminder: We Only Have 2 Classes Today At 7:30AM and 9AM! Feel Free To Join Us For Either One!

”Murph” 

For Time:

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Sit Ups

Run 1 Mile

This workout is in honor of luitenant Michael P. Murphy who was killed in action serving our country! Please keep him and all those who have lost their lives in service of our country on the forefront of your thoughts today! 

Strength/Skill:

-High Jump

-4×3 Deficit Deadlifts

-4×3 Speed Deadlifts

-3 Mins Max Abmat Sit Ups

Mobility

Metcon:

40 Kettlebell Swings (53/35)

800M Run

30 Pull Ups

100 Double Unders

30 Pull Ups

800M Run

40 Kettlebell Swings