Fran21-15-9Thrusters (65/95)Pull ups Finisher2-3 rounds200m run/row/ski/bike (10)10 Windmills (5 each side)10 alternating Plank KB taps (each arm)15 V-ups or knee tucks PureFit WOD Fran-ish21-15-9DB Thrusters ring rows/pull upsCalories Finisher2-3 rounds200m run/row/ski/bike (10)10 Windmills (5 each side)10 alternating Plank KB taps (each arm)15 V-ups or knee tucks

CFCody WOD For time:800m Run/Row/Ski/Bike100 GHD/med ball sit ups/ab mat sit ups50 strict press (55/75)50 Box jumps (24/30)800m Run/Row/Ski/Bike -Partition GHD, strict press & Box jumps however PureFit WOD For time:600m Run/Row/Ski/Bike80 med ball sit ups/ab mat sit ups40 DB strict press 40 Box step ups600m Run/Row/Ski/Bike -Partition GHD, strict press & Box jumps however

Team WODPartner A – Double KB front rack carry (100m) (35’s/50’s)Partner B – accumulate as many calories as possible (then switch movements):50 L-sit hold (done together, if either partner breaks, both break) Partner A – Double KB front rack carry (100m) (35’s/50’s)Partner B – Accumulate as many calories as possible (then switch movements):40 L-sit hold […]

Pre-workout build-upOverhead squat3-3-3-3-3– Build to heavier than workout loading. WOD21-15-9 reps for time of:Strict pull-ups (banded, ring rows)Overhead squats (95/135 lb)(65/95 lb)(35,/45 lb)*choose pull-up variation that allow for 5+ reps/set PUREFIT5-7 Rounds5 Cals7 Pullups/ringrows9 OHS- banded or PVC

WODAMRAP 2:12/15-cal bike (200m run, 200/250m row or ski)10 double-DB box step-ups (20/20 in) (35/50 lb)(scale height and weight or no weight)Max single-unders1:00 restAMRAP 2:12/15-cal bike10 double-DB box step-upsMax double-unders1:00 restAMRAP 2:12/15-cal bike10 double-DB box step-upsMax single-unders1:00 restAMRAP 2:12/15-cal bike10 double-DB box step-upsMax double-unders *scale bike or distance to complete in :30-:45*scale box and/or weight […]