Open gym 5:00 – 6:00 am and 5:30 – 6:30 pmWODAMRAP 9:12 alternating hang DB snatches (35/50 lb)(20/35 lb)6 single-arm DB overhead squats, left6 single-arm DB overhead squats, right12 lateral jumps over the DBPost-workout accessoryEMOM 6:Min 1: Single-arm DB suitcase carry, right arm (100 ft)Min 2: Single-arm DB suitcase carry, left arm (100 ft)

WODOption #1For load:Front squat3-3-3-3-3 (lift every 4:00)Option #2Every 2:00 for 8 rounds:6 shuttle runsMax wall-ball shots (14/20 lb) (9/10 ft)– Rest 1:00 between rounds.– 1 shuttle run is 25 ft out and backSkill work (for both options)30 candlestick to squat/stand*if these are easy for you perform 15 candlestick to single leg squat/stand per leg PUREFITEvery […]

WOD7 rounds for time:7 deadlifts (105/155 lb)(75/115 lb)(65/95)5 hang power cleans3 bar muscle-ups/chest 2 bar pull-ups/pull-upsPost-workout mini test1 set:Max-reps push-ups PUREFIT18 Min AMRAP:9 KB Deadlifts7 DB Hang Cleans5 Pullups/RingRows200 M

CFCody WOD 3 sets:600m Run/Row/Ski/Bike (20/24)2 Rounds:DT-Partner 1 runs, while partner 2 does DT.  switch once both are done DT =12 Deadlifts  (105/155)(85/135)(65/95)9 Hang Power Cleans6 Push jerks Finisher8 Rounds of Cindy-partner completes entire round then switch

CFCody WOD 20min AMRAP:4 DB Thrusters (35s/50s)6 T2B/K2E/weighted sit ups24 Double Unders/48 Single Unders PureFit WOD 16min AMRAP:4 DB Thrusters6 knee raises/weighted sit ups30 Single Unders