WOD 5 Rounds for Time:18/15 Calories on Bike12 Toes to Bar9 DB Push Press60′ Front Rack Lunge*DB’s (50’s/35’s)(35’s/25’s) PUREFIT 5 Rounds For Time:12 Calories10 Knee Raises 8 DB Push Press20 Reverse Lunges

Strength Bench Press OR Floor Press10 Rep Max WOD 2 Rounds for Time:125 Double Unders750/600 Meter Row50 Wallballs (20/14) PUREFIT 3 Rounds for Time:75 Single Jumps400M Row30 Wallball15 DB Floor Press

Open Gym times 5:30 – 6:30 a.m. & 5:30 – 6:30 p.m. WOD 800-600-400 Meter Run40-30-20 Deadlifts (135/95)(95/65)20-15-10 HSPU or Ring Dips

Strength Overhead Squat1 Rep Max WOD 10-9-8-7-6-5-4-3-2-1Overhead Squats (115/85)(75/55)Burpee Box Jumps (24″/20″) PUREFIT 10-9-8-7-6-5-4-3-2-1Overhead Squats with band/goblet squatBurpee Step UpsCals

Test WOD (RETEST) On a 22-Minute Clock: At 0:00 – 1 Mile Run Test*rest until clock is at 12:00At 12:00 – 10 Minute AMRAP “Cindy”;5 Pull Ups10 Push Ups15 SquatsAt 22:00 – Done*record time on your mile, and total rounds + reps ... Continue Reading