WOD3 rounds for time:15 push presses (95/135 lb)15 toes-to-bars Chad 1000x prep(150) 20″ box step ups (35/45)(20/30)(or no weight)   PUREFIT 4 Rounds for time:12 Box Strict Press10 Knees to Elbows/Situps4 Shuttle Lengths:30 Plank Finisher: Chad 1000x prep

Open gym 5:30 a.m. – 6:30 a.m. & 5:30 p.m. – 6:30 p.m.WOD21-15-9 reps for time:Hang power snatches (65/95 lb)(45/65)(35/45)Overhead squatsPost-workout:EMOM 8:2 hang power snatches– Build in load as mechanics allow.

WOD2 rounds for time:800-m run60 double-unders40 DB goblet carry reverse lunges (35/50 lb)(20/35)(15/25)   PUREFIT 2 Rounds for Time:600m run/row/ski30 reverse lunges/assisted lunges20 DB Rows20 Banded Good-Mornings

WODHeavy Grace30 clean and jerks (155/225 lb)(105/155)(55/75)*go heavier than you normally would, performing mostly single reps Chad 1000x prep4 rounds of;banded side steps :20 on, :10 offrest 1-2 minutes4 rounds of;plate step downs :20 on, :10 off   PUREFIT   15 MIN AMRAP12 DB power Cleans 9 Push Press/Jerk200M Run/Row/Ski Finisher: Chad1000 Prep

CFCody Team WOD Teams of 2:50 Toes 2 bar/knees 2 elbows/weighted sit ups50 Dbl DB front rack lunges50 Power Snatch (75/115)-rest 2 min- 40 T2B/K2E/weighted sit ups40 Dbl DB Front Rack lunges40 Power snatch-rest 2min- 30 T2B30 Dbl DB front rack lunges30 Power Snatch *Divide reps however, one person working at a time.