Teams of 2: 250 KBS Every min do 10 Box Jumps *One partner works at a time.

15:00 to work to a 1 Rep Max Front Squat Then: 3 Rds 30 Single DB Front Squat 30 Up-Downs PureFit: 4 Rds 15 Single DB Front Squat 15 Up-Downs :45 Plank MWOD PreWOD:  Couch Stretch, 1 min per leg.  Keep torso upright! PostWOD: Glute and hamstring smash- Sit on plyo box. Place lacrosse ball just […]

8:00 to work on TnG Snatches Then: 28-21-14-7 Power Snatch (95/65) 400m Run after each round PureFit: 21-14-7 KBS Lunges 400M Row/Ski after each round MWOD PreWOD:  Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position […]

We Pray that all of you have a MERRY CHRISTMAS and are filled with Love and Peace!

12 Days of Christmas For Time 1 Muscle-Up (if you cannot complete a MU, do a version of it that meets your skill level) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4 Hang Power Cleans (75/55 lb) 5 Hang Power Snatches (75/55 lb) 6 Kettlebell Swings (55/35 lb) 7 Pull-Ups 8 Sit-Ups 9 Push-Ups 10 Box Jumps […]