Pre-workout:EMOM 6:5 overhead squats– From the floor.– Build in load.WODFor time:50-calorie bike50 overhead squats (65/95 lb)(55/75 lb)(35/55 lb)50 alternating DB snatches (35/50 lb)(20/35 lb)(15/20 lb) PUREFIT WODFor Time:30 Calorie Bike/Row/Ski50 Banded OHS/PVC50 alternating DB snatches30 Calorie

WODThe Ghost6 rounds for reps:1:00 calorie row1:00 burpees1:00 double-unders/single-unders– Rest 1:00 between rounds. PUREFIT 5 Rounds for reps:1:00 calorie row1:00 burpees/updowns/step ups1:00 jumprope-Rest 1:00 between rounds

Team WOD Teams of 2:10 Rounds (35min Cap)5 Thrusters (115/85)(95/65)10 Pull ups100m Run/Row/Ski/12/10 cal bike-Switch after full Round-

CFCody WOD Strength – Power SnatchOn the 2min x 5:1 RepWOD‘Ingrid’10 Rounds:3 Power Snatch (135/95)(95/65)3 Bar Facing Burpees-10 min Cap- After Party3 sets:2 min Max Distance Row/Ski/Bike-rest 2min after each set- PureFit WOD 8-10 Rounds:3 DB Snatch (each arm)3 up downs/burpees over the DB After Party3 sets:2 min Max Distance Row/Ski/Bike-rest 2min after each set- […]

CFCody WOD Strength – Strict PressOn the 2min x 5:1 RepWOD‘Nate’20min AMRAP:2 Muscle ups (ring or bar)/C2B pull ups/Strict pull ups4 Handstand Push ups/DB press8 KBS (70/55)(55/35) PureFit WOD 15min AMRAP:2 pull ups/ring rows4 DB press8 KBS