Pre-workout:On a 8:00 clock:5 attempts at a high box jump or high box step up WOD8 rounds for time:8 alternating DB hang snatches (35/50 lb)(20/35 lb)8 box jump-overs or step ups (24/30 in)(20/24 in) PUREFIT 15 Min AMRAP10 alternating DB hang snatch10 Step ups10 supermans:20 hollow hold

Open gym times 5:30-6:30 a.m. & 5:30-6:30 p.m. WOD For load:5-5-5-5-5:Push press Post-workout:EMOM 6::30 handstand walk or shoulder taps or hand stand holds:30 rest

WOD: Team Badger: 3 rounds for time with a partner 30 squat cleans (65/95 lb)(45/65)(35/45)30 pull-ups800m Run (800m ski/row, 48/40 cal bike)*Athletes run together but break up the cleans and pull-ups as needed PUREFIT: 3 Rounds with partner or solo 30 medball squat cleans30 pullups/ringrows600m Run (600m ski/row, 30 cal bike)*Athletes run together but break […]

WOD For time:21-15-9:Sumo deadlift high pulls (75/115 lb)(55/75)Toes-to-bars*you can choose to add on a 500/400 row or ski, or 24/20 cal bike after each round Post-workout:EMOM 10:5 barbell good mornings (start with same weight used in wod and add if needed) PUREFIT 21-15-9KB SDHPKnees 2 Elbows/ wallball SitupsKB Straight Leg DLCalories

Closed no classes today. Have a great holiday weekend! See you Monday