WODIQF 24.23 rounds for time:50 wall-ball shots (14/20 lb) (9/10 ft),(10/14 lb)(9/10 ft)50 lateral burpee box jump-overs (20/24 in)(12/20 in) Time CAP: 20:00 PUREFIT 3 Rounds for time:25 Wall-ball25 Burpees/Up downs/Burpee step back from box25 Sit-ups200m Run/Row Time Cap 20:00

WOD IQF 24.14 rounds for max reps:1 minute of snatches (85/135 lb)(75/115 lb)(35/45 lb)1 minute of rowing for calories1 minute of dumbbell box step-ups (35/50 lb)(20/20 in),(20/35 lb)(20/20 in),(10/15 lb)(12/20 in)1 minute of rest PUREFIT 3 Rounds for max reps1 Min of DB Snatches, alternating every 5 reps1 Min of Rowing for calories1 Min weighted […]

Partner WOD5 rounds for time with a partner:400-m run40 alternating single-leg squats (reverse lunging steps, air squats)– Run together and break up the squats as needed.

Pre-workout:Accumulate:40 alternating handstand shoulder taps/inclined plank taps/plank shoulder taps Partner WOD3 rounds for time with a partner:40 toes-to-bars (knees to armpits, hanging knee raises)12 wall walks (8 wall walks, 8 inchworms)– One athlete works at a time. Athletes may alternate as they see fit. PUREFITPre-Wod:40 Alternating plank shoulder taps + 40 goblet squats Partner WOD […]

Partner WODAMRAP 20:400-m run (400/500m row or ski, 20/24cal bike)50 KB swings (55/70 lb)(35/55 lb)400-m single-KB farmers carry– Partners run together and break up the other two movements as needed. PUREFITAMRAP 18:300m run/row30 KBS300m Single KB farmers carry-Partners run/row together and break up the other two movements as needed.