Deadlift On the 3:00 x 5 Rounds:5 Deadlifts WOD3 Rounds x AMRAP 4:500/450m Row/Ski25 Deadlifts (185/135)(135/95)Max Box Jumps (24″/20″) *Rest 2 Minutes Between Rounds PUREFIT 3 Rounds x AMRAP 4:00:400M row/ski/run20 KB deadliftsmax step ups-rest 2 minutes between rounds-

Push JerkOn the 3:00 x 5 Rounds:5 Push Jerks WODAMRAP 15:30/24 Cal Row/Ski (24/20 Cal Bike)10 Clean & Jerks (115/85)(95/65) (Power Snatch, Power Clean, KB Swing) PUREFITAMRAP x 1510 Calories10 DB Clean and Jerk10 KB Russian Twists CORE FINISHER: Accumulate 3:00 plank, rest as needed-keep track of time until time reached

Open Gym 5:00-6:00 a.m. & 5:30-6:30 p.m. WOD5 Rounds for Time: (30 Minute Time Cap)40 Sit-Ups3 Rounds of “Cindy”200m Farmers Carry (50/35)’s *1 Round of Cindy=5 Pull-Ups10 Push-Ups15 Air Squats

Front SquatOn the 3:00 x 5 Rounds:5 Front Squats WODFor Time: (15 Minute Time Cap)50 Wall Ball (20/14) (1.5 Air Squats)50/40 Calorie Row/Ski (40/32 Cal Bike)50 DB Snatches (50/35)50/40 Calorie Row/Ski (40/32 Cal Bike)50 Wall Ball (20/14) (1.5 Air Squats) PUREFIT For Time: (18 Minute Time Cap)40 Wall Ball/Air Squats30 Calorie Row/Ski/Bike40 DB Snatches 30 […]

Open Gym 6:00 a.m. – 9 :00 a.m. WODFor Time: (30 Minute Time Cap)300 Double Unders (450 Single Unders, Plate Hops, or Reduce Double Under Reps)2 Mile Run (4,000m Row or Ski, 8KM Bike)100 Toes to Bar (Toes to as High as Possible, Knees to Chest, Sit-Ups, V-Ups, Reduce T2B Reps) *Partition However You’d Like