TEAM WOD (teams of 2) 18 min ladder of: 2 wall ball 2 slam ball 2 50 m shuttles 4 wall ball 4 slam ball 4 50m shuttles……. How it works. Partner A does 2 wall ball, then partner B does 2 wall ball. Partner A does 2 slam ball, partner B does 2 slam […]

WOD 6 rounds, 1 minute per station for max reps: Row/bike/ski (calorie) Burpee Double under Rest PUREFIT 5 rounds, 1 minute per station for max reps: Row/bike/ski (calorie) Slamballs Single Jumps Rest

TEST max strict pull-ups or ring rows WOD For time: 10-9-8-7-6-5-4-3-2-1 of: Box jump over 24/20 Front squat 135/95, 95/65 Pull-ups or ring rows PUREFIT TEST max strict pull-ups or ring rows WOD For time: 10-9-8-7-6-5-4-3-2-1 of: Step Ups Goblet Squats Pull-ups or ring rows

Rest Day Open gym 5:30 a.m. & 5:30 p.m.

WOD 12 min AMRAP of: 12 Abmat sit-ups 7 Power cleans 155/105, 95/65 5 Push jerks 155/105, 95/65 TEST 1,000m row PUREFIT 10 min AMRAP: 12 Abmat situp/weighted situps 10 SlamBalls 8 DB Press TEST 1,000m Row