Happy Mother’s Day to all of our Mothers!

There are so many different types of mothers in the world — Today we celebrate ALL of you and the sacrifices you make for others! Thank you for being a perfect example of what STRONG means!

Strength – “MOM-SESH”
Every 1:30, 3 Rounds
1) 12 Dumbbell Bench Press
2) 20 Overhead Banded Tricep Extensions
3) 12 Wide Grip Strict Pull-Ups (FX: Banded)
4) 20 Alternating Dumbbell Hammer Curls
5) 20 Underhand Banded Pullaparts

Conditioning
For Time:
500/400m Ski (FX: 400/300)
500/400m Row (FX: 400/300m)
*5:00 Cap

Squad WOD
AMRAP 24
200m Team Run/16 Burpees Over the Bar
16 Burpees Over the Bar/200m Run
16 Curtis Ps (115/80) (FX: 95/65) (RX+: 155/105)
*20 Double Under Cash-Out for each partner switch during the Curtis Ps

Strength
Every 1:30, 5 Rounds
1) 3 Broad Jump to Box Jumps (FX: Depth Box Jumps) (↑)
2) 8 Alternating Lateral Slam Balls
3) 2-4 Sandbag Over the Shoulder

Conditioning
5 Rounds of :15 on/:15 off
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is lowest calorie round

Strength
Every 2:00, 6 Sets
1-3) 2 Snatch Grip Push Jerk + 2 Overhead Squat (↑, start around 50-55% of 1RM Snatch)
4-6) 2 Snatch Balances + 1 Overhead Squat (75-80%) (FX: Continue sets 1-3)

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
15 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)
15 Toes to Bar (FX: 10) (RX+: Unbroken)
*14:00 Cap

Come join our Skills Clinics at 5:45pm for Bar Muscle-Up progressions and drills!

Strength
Every 2:00, 6 Sets
2 Hang Power Clean + 2 Power Cleans (↑, start at 55-60% 1RM CJ)
*Hold onto bar between reps

Conditioning
8 Rounds for Time:
100m Run
3 Power Cleans (195/135) (FX: 145/100) (RX+: (215/150), Unbroken)
*10:00 Cap

Finisher
2-3 Rounds for Quality
20/20 Banded Wrist Flexion w/ Rig
20 Tibialis Raises