20.1 Open WOD

10 Rounds for time: 8 Ground to Overhead (95/65) 10 Bar Facing Burpees Scaling Option 10 Rounds for time: 8 Ground to Overhead (65/45) 10 Bar facing burpees *Athlete may STEP over the bar For full workout description click HERE -15 Min time cap-

PureFit WOD

8 Rounds total Teams of 2: 10 Wall-ball 8 DB/KB snatch 4 shuttle sprints *complete entire round then switch with teammate MWOD Pre-WOD: First rib mobilization Post-WOD: Anterior shoulder barbell smash. Posterior shoulder lacrosse ball smash. Smash rotators/posterior deltoid/high lats while pushing arm(90 elbow bend and shoulder at 90 degrees) hand towards the ground for shoulder internal rotation(palm to ground) and external rotation(back of hand to ground)