WOD3 rounds for time:60 walking lunges40 double-unders (:30 double-under practice, 40 single-unders)20 GHD sit-ups (20 weighted sit-ups or sit-ups) Post-workout:3 sets:5-15 GHD back extensions (15 supermans)– Rest as needed. PUREFIT 3-4 Rounds for Time:40 single jumps30 lunges/squats/ GH Bridges20 situps10 Supermans

WODFor time:5 squat snatches (75/115 lb)(55/75 lb)20 hand-release push-ups15-cal row10 squat snatches20 hand-release push-ups15-cal row15 squat snatches20 hand-release push-ups15-cal row PUREFIT For time:10 DB Snatch (5 each arm) 20 hand-release push-ups15-cal row15 DB Snatch20 hand-release push-ups15-cal row 20 DB Snatch20 hand-release push-ups15-cal row

Open gym times;5:30 am – 6:30 am5:30 pm – 6:30 pm WODFor load:EMOM 12:3 power cleans2 hang power cleans1 push jerk– Build in load across the 12 minutes.

STRENGTH5 sets for load:5 front squats WODAMRAP 12:50-m double-DB farmers carry (35/50 lb)(20/35 lb)100-m run10 Push Press (95/65) PUREFIT Strength: 5 sets of 5 DB squats, building AMRAP 14:50m Double DB farmers carry100m run/row/ski10 DB Press

WOD For time:20-18-16-14-12-10-8-6-4-2Deadlifts (85/115 lb)(65/95 lb)– Complete 2 wall walks between each set-Wall walk subs 6 Handstand shoulder taps :20 Handstand hold 12 Plank shoulder taps ***FINISHER: Write 3 Goals on the Goal Board if you haven’t yet for 2024:) PUREFIT 20-16-12-8-4Suitcase DeadliftsPlank Shoulder Taps/DB Rows2 Shuttles after each set ***Finisher: Write 3 Goals on […]