For Time 125 DU’s/40 Cals 20 Front Squat (205/135) *from ground 75 DU’s/20 Cals 10 Front Squat (205/135) Finisher-400 M Waiter’s carry, switch arms as needed. Weight of your choice.   PureFit: 30 Cal 25 KB Goblet Squats 20 Cal 15 KB Goblet Squats 10 Cal 5 Goblet Squat Finisher-400 M Waiter’s carry, switch arms […]

Coffland Hang from a pull-up bar for 6 minutes: Each time you drop from the bar, perform: 800-m run 30 push-ups *If you can not hang from a bar, use the rings in a ring row position.  Every 1:30 min. do the run and push-ups. PureFit Coffland Hang from a pull-up bar for 3-5 minutes: […]

Rest Day. Open Gym 5:30am and 5:30pm Optional WOD: For Time 30 Thruster (185/135)

AMRAP 12 min 12 T2B/V-Ups 8 Deadlift (225/155) 100m Goal: 6+ Rounds PureFit: AMRAP 12 min 12 K2E / V-ups or Sit-Ups 8 KB Deadlift 100m Goal: 6+ Rounds

Chipper 3 Rounds 50 Double Under 40 Wall Ball (20/14) 30 Box Jump Over (24/20) 20 Burpee Goal: Sub 21 min PureFit: Chipper 3 Rounds 30 Single Unders 20 Box Step Ups 10 Wall Ball Goal: Sub 21 min