Thanksgiving partner WOD (teams of 2)75 Pull ups75 Push ups75 Front squats (55/75)75 Hang power cleans (55/75)75 Shoulder to overhead (55/75)75 Abmat sit ups75 Double unders each (or 150 single unders each)75 Calories *One person works at a time*Split reps between you and your partner (except for jump rope)

WODFor time:30-20-10-20-30KB swings (35/55 lb)(25/35 lb)15-10-5-10-15Deficit handstand push-ups/HSPU/DB overhead press– Hands on 25/45-lb plates.EMOM 6:Min 1: Single-arm KB suitcase carry, right arm (100 ft)Min 2: Single-arm KB suitcase carry, left arm (100 ft) PUREFIT20-15-10-15-20KB Swings15-10-5-10-15Pushups/Seated Press15-10-5-10-15Calories EMOM 6:Min 1: Single-arm KB suitcase carry, right arm (100 ft)Min 2: Single-arm KB suitcase carry, left arm (100 […]

WOD “KELLY”5 rounds for time:400-m run30 box jumps (20/24 in)30 wall-ball shots (14/20 lb) (9/10 ft) PUREFIT4-5 Rounds:300 M20 Step Ups20 Wallballs

Every 2:00 for 5 sets2 hang power cleans (build in weight)WODAMRAP 12:20 DB front-rack walking lunges/reverse lunge steps (35/50 lb)(20/35 lb)(15/20 lb)2 legless rope climbs/2 rope climbs/2 pull to stands– Use two dumbbells PUREFITAMRAP 15:20 Reverse Lunges/Goblet Squats2 Pull to Stands/10 Ring Rows10 Floor Press10 Calories

CFCody Team WOD 4 Rounds:30 T2B/K2E/Weighted Sit ups200m Farmers Carry (choose weight)10 Wall Walks200m Med ball run (choose weight)-Partners Divide T2B & Wall Walks up-Farmers Carry & med ball run together, one person carrying wt – Change weights as desired. Wall Walk subs-:30 Handstand hold-20 Handstand shoulder taps -30 plank shoulder taps-5 inchworm + push ups