STRENGTH/SKILL SNATCH COMPLEX EMOM x 18 MINUTES… 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to heaviest set of complex. WOD AMRAP x 12 MINUTES 6 Squat Snatch (115/75)|(95/65) 12 Toes to Bar 18/14 Cal Row COOL DOWN 5:00 Stretching... Continue Reading

Mobility/Open gym 5:30a.m. Gymnastics 5:30p.m.

STRENGTH/SKILL EMOM x 10 MINUTES MIN 1 – HS Walk or HS Hold Practice MIN 2 – 100m Run @ 50% EFFORT WOD 6 SETS AMRAP x 3 MINUTES 5 HSPU or push ups 10 Slam Ball (30/20)|(20/10) 50m Sprint -Rest 1:00 b/t each AMRAP- PUREFIT STRENGTH/SKILL:  EMO... Continue Reading

WOD FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Over (30/24) 50 Double Unders 50 Alt. DB Snatch (50/35)|(35/25) 50 Double Unders 50 Burpee to Target* 50 Double Unders *Target is 6″ or 12″ above standing reach. FINISHER “BEACH BO... Continue Reading

Teams of 2: 7 rds 20 Deadlift 20 Front rack lunges 20 Sit-ups *Break up reps however you choose.