Teams of 3: For Time (30 Minute Cap): 65/45 Calorie Assault Bike/ 90/60 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55) 65/45 Calorie Assault Bike/ 90/60 Calorie Row 60 Power Snatches, 60 Thrusters (95/65) 65/45 Calorie Assault Bike/ 90/60 Calorie Ro... Continue Reading

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run OR Mini “Murph” For time: 800m run 50 pull-ups 100 push ups 150 squats 800m run Alternative WOD AMRAP x 15 10 KB SDHP 10 Med Ball Situps 10 Box Jumps 10 M... Continue Reading

Power Snatch 10 min to work up to a heavy single 3 Rounds For Time: 500 Meter Row or 28/20 cal on Assault Bike 400 Meter Run Rest 3 Minutes Between Rounds PUREFIT: 3 Rounds for Time: 400 M Row or 15 cal Bike 10 Wall Ball Situps 200 M Run/Walk Rest 2 Min B... Continue Reading

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

10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set Skill Work: 5 Min EMOM:  You choose reps and movements:  (strict T2B, strict K2E, strict HSPU, strict pullups, MU) PUREFIT: 10-9-8-7-6-5-4-3-2-1 Med Ball Clean and Jerk 15 Ju... Continue Reading