WOD10 rounds for time:2 wall walks/2 partial wall walks/2 inchworm + push upsSingle-arm DB overhead walking lunges (25 ft) (35/50 lb)(20/35 lb)(no weight)5 burpee pull-upsSingle-arm DB overhead walking lunges (25 ft)– Pull-up bar is 6 in above reach/Pull-up bar at fingertips/Pull-up bar middle of forearm PUREFIT 8-10 Rounds2 inchworm+pushups25 foot walking lunges/ or 25 ring […]

WODFor time:2,000-m row/ski OR 80/96 cal bike– Every 2:00 including 0:00, perform a :20 support hold on the rings or on a box PUREFIT For Time:2,000m row/ski or 80 cal bike-every 2:00 including 0:00 perform a :20 boat hold, wall-sit or other static hold

Open gym times 5:30 – 6:30 a.m. & 5:30 – 6:30 p.m.WODFor time:Handstand walk (150 ft)/50 shoulder taps against the wall/10 inchworms40 shoulder presses (55/75 lb)(45/55 lb)800-m run– Complete handstand walks in 25-ft segments.

On a 15:00 clock:For load:1 snatchWODFor time:15 box jumps (30/30 in)(24/24 in)400-m run OR 20/24 cal bike20 box jumps (24/24 in)(20/20 in)400-m run OR 20/24 cal bike25 box jumps (20/20 in)(16/16 in)400-m run OR 20/24 cal bike PUREFIT 16 Min AMRAP 16 Step Ups16 DB Snatch300 M Run/Row/ Ski

WODFor time:2:00 plank hold400/500-m row30 V-ups30 pull-ups30 knees-to-elbows400/500-m row2:00 plank holdPost-workoutAccumulate:30-50 GHD hip extensions or good mornings PUREFIT For time:1:00-2:00 plank hold400m row30 situps30 pull-ups/ring rows30 knees ups/ K2E400m row1:00-2:00 plank holdPost-workoutAccumulate:30-50 banded good mornings