Open Gym 5:30am and 5:30pm Optional WOD 10 rounds for time:100-m double-KB farmers carry (35/53 lb)3 wall walks

CFC Every 3:00 for 5 sets:200-m run7 pull-ups5 chest-to-bar pull-ups3 bar muscle-ups PureFit Every 3:00 for 5 sets:100-m run7 ring-rows5 push-ups3 jumping pull-ups  

CFC As many rounds and reps as possible in 7 minutes of:5 wall-ball shots (14/20 lb) (9/10 ft)15 double-unders– After each completed round, add 5 wall-ball shots and 15 double-unders. Post-workout4 sets::30 med-ball Russian twist:10 rest:30 flutter kick... Continue Reading

No Team WOD Today.  See you tonight at 5pm for the Amazing Race!!  

CFCody WOD Strength/Skill EMOM x 8:3 Hang Squat Cleans-build as mechanics allow. Conditioning18-15-12-9-6-3Squat Cleans (95/135)(65/95)Lateral Burpees over the bar PureFit WOD 15-12-9-6-3DB squat cleansup downs/burpeescalories