WODAMRAP 10:3 burpee box jump-overs (20/24 in)3 deadlifts (155/225 lb)6 burpee box jump-overs6 deadlifts9 burpee box jump-overs9 deadliftsetc … Post-workout accessory8 sets::20 Russian twists (14/20 lb):10 rest:20 hollow rocks:10 rest PUREFIT10:00 AMRAP3 Burpees6 Step ups/ slow step down9 KB DL Finisher:8 sets::20 russian twists:10 rest:20 hollow rocks:10 rest

WODFor time:1,500-m row (1,200-m row)150 double-unders (75 double-unders OR 150 single-unders)2,400-m run (1,600-m run) PUREFIT800M Run/Row/Ski 48/40 cals150 Singles/ 1600M Run/Row/Ski 96/80 cals Finisher:3 Rounds5 Paloff Press from knees, hold 5 sec at extension:20 side plank R:20 side plank L

Open Gym Times5:00 a.m. – 6:00 a.m. and 5:30 p.m. – 6:30 p.m. Optional WOD5 rounds for time:15 push presses (105/155 lb)(75/115 lb)(35/45 lb)20 toes-to-bars (knees-to-elbows)

WODOn a 20:00 clock:Build to a 3-rep-max front squat (3:00 rest between sets) Post-workout skill3 sets:20 weighted single-leg squatsOr20 alternating weighted reverse lunges– Rest 1:30 between sets.– Use one or two dumbbells to add loading. PUREFIT4 Rounds12 Ring assisted single leg squats/or to box100M Waiters Carry, switch at 50M12 Goblet squats200M Finisher:4 Rounds:20 hollow hold10 […]

Pre-workout strengthEMOM 7:1 power snatch + 1 hang power snatch WODFor time:15 power snatches (95/135 lb)(65/95 lb)(35/45 lb)5 rope climbs (15/15 ft)12 power snatches4 rope climbs9 power snatches3 rope climbs6 power snatches2 rope climbs3 power snatches1 rope climb*rope climb scaling options=height, climb as high as possible in two pulls, volume, narrow-grip strict pull-ups, pull-to-stands PUREFIT18:00 […]