Team WOD (teams of 3)3 rounds of:39 Thrusters (95/65)400m Team Run/Row100 Slam Ball1 Minute Team Dead Hang Hold(accumulate a minute, 1 partner drops every teammate drops)30 Bar Over Burpees30 Deadlifts (185/135)

WOD3 Rounds for Time:9 Squat Snatch (155/105)(135/95)(95/65)15 Bar-Facing Burpees21 Toes to Bar PUREFIT4 Rounds for Time:9 Goblet Squats12 Burpees15 Knee UPs/ Situps/ weighted situps

Strength – Deadlift Warm Up Sets; 40% x 5 reps, 50% x 5 reps, 60% x 3 repsWorking Sets; 65% x 5 reps, 75% x 5 reps, 85% x 5+ reps WODOn the minute for 10 minutes:6 Chest to Bar Pull-Ups/Pull-Ups/Ring Rows6 Box Jump OversMax DB Snatch (50/35) PUREFIT Strength: 8-6-4-3-2-1-1-1 Deadlift, working to a […]

Open Gym times 5:30-6:30 a.m. & 5:30-6:30 p.m.

WODAMRAP 25 Minutes:Buy in: 5,000m Row/Ski OR Bike 300/200 Cal OR Run 2.5 miles AMRAP with remaining time:Wall Balls (20/14) Goal Setting:Take 15 minutes after your workout to discuss and write down (both the outcome you want and the daily routine you’ll take to get there) of one goal you want to work on for […]