Team WOD (teams of 2) For Time (1 teammate works at a time)1 Mile Row100 Push Ups1 Mile Run100 Thrusters (45/35)1 Mile Row

StrengthDeadlift: Build to a Heavy Set of 10 Reps WODFor Time (25 Minute Cap):15-12-9-6Deadlifts (225/155, 155/105)Calories (add 4 to each, 19-16-13-10)Directly into…6-9-12-15Toes to BarCalories (add 4 to each, 10-13-16-19) PUREFIT Strength: Deadlift- build to a heavy set of 10 WOD15-12-9-6Suitcase DeadliftsCaloriesDirectly into…6-9-12-15Bar Knee UPs/situpsCalories

StrengthStrict Press: Build to a Heavy Set of 20 Reps WODAMRAP 18:100 Wallballs (20/14, 14/10)80 DB Snatch (50/35, 35/20)60 Box Jump (24/20)40 Double DB Push Press (50’s/35’s, 35’s/20’s)Max Calorie Row PUREFIT Strength: Strict DB press, build to heavy set of 15-20 reps WODAMRAP 18:60 Wallball50 Alternating DB Snatch40 Reverse Lunge30 DB Push Press20 Ring RowsMax […]

Open Gym Times: 5:30-6:30 am & 5:30-6:30 pm WOD 5 Rounds For Time:60 Double Unders9 Hang Power Cleans (155/105)1-2-3-4-5 Rope Climbs *Rest 1 Minute After Each Round

WOD For Time:800m Run/Row/Ski40 Burpees To a Target100m Farmers Carry (50’s/35’s, 35’s/20’s)800m Run/Row/Ski30 Strict Pull Ups100m Farmers Carry800m Run/Row/Ski20 Burpee Pull Ups800m Run/Row/Ski10 DB Burpees100m Farmers Carry PUREFIT For Time:800m Run/Row/ski25 burpees/updowns100m Farmers Carry600m Run/row/ski25 pullups100m Farmers Carry400m run/row/ski25 DB bench press100m Farmers carry200m run/row/ski25 Db rows100m farmers carry