Teams of 2: One partner completes a full round and then the other partner starts AMRAP x 20 4 Push-Ups 8 KBS 18 DU’s

WOD Back Squat 5 x 3 70-80% AMRAP x 9 9 OHS 95/65 9 Bar Facing Burpees PureFit AMRAP x 15 9 Box Step-Ups 9 PVC/banded OHS 9 PVC facing Up downs/Burpees MWOD PreWOD: T-spine smash with weight –  Lie on a double lacrosse ball along the thoracic sp... Continue Reading

WOD EMOM x 24 Min 1: 15/12 Cals Min 2: 10 Pull-Ups Min 3: :30 Goblet Squats (athletes choice) PureFit EMOM x 15 Min 1: 8 Cals Min 2: 10 Ring Rows Min 3: :30 Goblet Squats (athletes choice) MWOD PreWOD:  Olympic Wall Squat:  Grab a box and a band. Whi... Continue Reading

Rest Day! Open Gym 5:30am and 5:30pm

WOD 3 rds for time 20 SDLHP (115/75)(95/65) 20 Push-Press (115/75)(95/65) 800m Run Then: 5 min of ab work.  Athletes choice PureFit 3 rds for time 20 KB SDLHP 20 KB Push-Press (10 on each arm) 400m Run 5 min of ab work.  Athletes choice MWOD PreWOD:  ... Continue Reading