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

Team WOD Teams of 2: 12 rounds of: 12 jumping lunges 9 DB step ups (24/20) 6 SDHP (95/65) *after round 6 run 800 meters (each teammate runs 400 meters) *teammate completes entire round then switch