WODFor time:27-21-15-9DB thrusters (20/35 lb)(15/25 lb)Burpees– Use two DBs. PUREFIT27-21-15-9DB ThrustersBurpees*2 farmers carry, length of gym between sets

WOD“The Other Total”0:00-10:001-rep-max clean 10:00-20:001-rep-max bench press 20:00-30:001-rep-max overhead squat

WOD (By yourself or with a partner) AMRAP 25:150 double-unders/150 single-unders50 Ab-Mat Sit-Ups15 power cleans (125/185 lb)(95/135 lb)(35/45 lb) PUREFIT AMRAP 20:100 Single Jumps/200 M 30 Abmat Situps15 DB Cleans/medball cleans

WOD – MURPH PREP 10:00 EMOM:Cindy3 Pull-Ups6 Push-Ups9 Squats*add 1 rep each round, not to exceed Cindy -2:00 Rest- 10:00 EMOM:150m Sprint / (4) 50ft Shuttles PUREFIT 8:00 EMOM:Cindy3 Pull-Ups/Ring Rows6 Push-Ups9 Squats*add 1 rep each round, not to exceed Cindy -2:00 Rest- 8:00 EMOM:100m Sprint / (3) 50ft Shuttles

CFCody Team WOD Teams of 2For Time:40 Burpees150 Double Unders/225 single unders40 Left Arm DB Snatch (25/35)40 Right Arm DB Snatch400m Run/500m Row/Bike (20/24)80 Single Arm OH DB Lunges400m Run/500m Row/Bike (20/24)40 Left Arm DB Snatch40 Right Arm DB Snatch150 Double Unders/225 Single Unders40 Burpees *One person working at a time, divide reps however. Run […]