Teams of 3- One person working at a time For Time (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Snatch (95/65) 30 Toes to Bar 30 Thrusters (95/65) 150/100 Calories MWOD Pre-WOD: Thigh Adductor stretch – This will allow you to drive your knees out appropriately during squats.  Squat down while holding onto […]

AMRAP 15: 15 Hang Power Cleans (95/65) 60 Double Unders 15 Overhead Squats (95/65) 400m Run or 400m Row/Ski PureFit: AMRAP 15: 15 DB Hang Power Cleans 60 Single Unders 15 Goblet Squats 200m Row/Ski or 200m Run MWOD Pre-WOD: Posterior shoulder capsule mobilization:  Lie on your back with 25 or 35# KB in one hand  with arm extended and shoulder at […]

5 Rounds, On the 5:00 5 Dumbbell Hang Clean and Jerk, Left Arm (50/35) 5 Dumbbell Hang Clean and Jerk, Right Arm (50/35) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-Ups 15/12 Calories PureFit: 5 Rounds, On the 5:00 5 Dumbbell Hang Clean and Jerk, Left Arm 5 Dumbbell Hang Clean and Jerk, […]

Rest Day! Open gym and mobility: 5:30am Open gym: 5:30pm

Don’t forget to place your order at farmtablewest.com. Order must be placed by midnight tonight, pickup is 5:00 pm Wednesday at the gym. 3 Rounds: 21/15 Calories 7 Pull-ups + 7 Toes to Bar Directly Into… 3 Rounds: 9 Power Cleans (155/105) 9 Push Jerks (155/105) Midline 2 Rounds: :30 Seconds Single Arm Overhead Dumbbell Hold […]