Open Gym: 5:15am and 5:30pm Optional WOD 500-400-300-200-100Meter row50-40-30-20-10AbMat sit-upsDouble-unders

Every 4:00 for 5 rounds::30 single-KB goblet hold (53/70 lb)15/20-cal10 Russian KB swings (53/70 lb) PureFit Every 4:00 for 3-5 rounds::30 single-KB goblet hold (53/70 lb)15/20-cal10 Russian KB swings (53/70 lb)

Partner WOD For Time:60 Partner Med ball Sit ups80/120 Calories/ 800m run70 KBS (35/55)(25/35)80/120 Calories/800m run80 Slam Balls (15/20) -Divide everything up however, one person working at a time. Finisher400m partner Farmers carry (35s/55s)-walk toge... Continue Reading

Strength/skillEvery 90sec x 6 set:1 Clean Pull1 Hang Power clean1 Push Jerks 15-12-9-6-3Power Clean (75/115)Push JerksBox Jump Overs (20/24) PureFit WOD 15-12-9-6-3DB CleansDB Push PressBox step ups Post WOD2000m Row/Ski/Run