WOD 15 min AMRAP of: 4 Front Squats (185/125)(135/95) 50 Double Unders 8 Toes-to-Bar PureFit 12 Min AMRAP of: 8 Goblet Squats 50 Singles 8 Knees 2 Elbow/Wallball Situps

WOD 3 rounds for time of: 10 Cals Row/Ski/Bike 30 Sit-Ups 20 Power Snatch (95/65)(75/55) 100m KB Farmers Carry (55/35)(35/25) PureFit 3 Rounds for time: 8 Cals Row/Ski/Bike 20 Situps 14 Alternating DB snatch 100m KB Farmers Carry

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

WOD 10  min AMRAP of: 7 Deadlifts (275/185)(185/125) 9 Push-Ups then 1-2 rounds of: 1:00 at each position Superman Left Plank Right Plank Plank PureFit 10  min AMRAP of: 7 Deadlifts 7 Push-Ups then 2 rounds of: :30 at each position Superman Left... Continue Reading

WOD 8 rounds for time of: 5 Hang power snatch (135/95)(95/65) 7 Weighted sit-ups 9 Box Jumps (30/24)(24/20) PureFit 5-7 Rounds for time: 5 KBS 7 Weighted sti-ups 9 Box StepUps