WOD 6 rounds, 1 minute per station for max reps: Row/bike/ski (calorie) Burpee Double under Rest PUREFIT 5 rounds, 1 minute per station for max reps: Row/bike/ski (calorie) Slamballs Single Jumps Rest

TEST max strict pull-ups or ring rows WOD For time: 10-9-8-7-6-5-4-3-2-1 of: Box jump over 24/20 Front squat 135/95, 95/65 Pull-ups or ring rows PUREFIT TEST max strict pull-ups or ring rows WOD For time: 10-9-8-7-6-5-4-3-2-1 of: Step Ups Goblet Squats Pu... Continue Reading

Rest Day Open gym 5:30 a.m. & 5:30 p.m.

WOD 12 min AMRAP of: 12 Abmat sit-ups 7 Power cleans 155/105, 95/65 5 Push jerks 155/105, 95/65 TEST 1,000m row PUREFIT 10 min AMRAP: 12 Abmat situp/weighted situps 10 SlamBalls 8 DB Press TEST 1,000m Row  

WOD For time: 800m run/row/ski 30 kb swings 70/55, 55/35 30 kb goblet lunges 70/55, 55/35 400m run/row/ski 15 kb swings 70/55, 55/35 15 kb goblet lunges 70/55, 55/35 TEST 1 set max strict push-ups PUREFIT For time: 800m run/row/ski 20 kb swings 20 lunges ... Continue Reading