WOD Strength: 5-5-5-5-5 Back Squat AMRAP 9:12 sumo deadlift high pulls (65/95 lb)(45/55 lb)(35/45 lb)6 shuttle runs– 1 shuttle run is 25 ft down/25 ft back. Post workout400m OH carry (you choose the weight, switch hands as necessary) ****Those that want... Continue Reading

Pre-workoutEMOM 6:3 hang power cleans– Build to a heavy 3-rep for the day. WOD 3 rounds for time:30 hang power cleans (75/115 lb)(55/75 lb)(35/45 lb)30 bar-facing burpees/20 bar-facing burpees PUREFIT4 Rounds for Time20 medball cleans/DB15 medball press... Continue Reading

WOD Every 4:00 minutes for 5 rounds:400-m run2 legless rope climbs/2 rope climbs/4 lay-to-stands– Rest remaining time

WOD “Mary”AMRAP 20:5 handstand push-ups/pike push-ups/push-ups from knees10 alternating single-leg squats/alternating single-leg squats to a target/reverse lunges15 pull-ups/10 pull-ups/10 jumping pull-ups PUREFIT AMRAP 15:5 Pushups10 Lunges10... Continue Reading

WOD 6 rounds for time of:10 DB burpee deadlifts (35/50 lb)(20/35 lb)10 box jumps (24/30 in)(20/24 in) Post-workout:Accumulate:10 Turkish get-ups/arm– Use a single dumbbell. PUREFIT 5 Rounds for Time:10 DB Burpee deadlifts/burpees/deadlifts10 Step Ups100... Continue Reading