WOD “SMETTE” For Time (with a Partner) 4,000/3,000 meter row While Partner A Rows, Partner B completes AMRAP of: 5 Toes-to-Bar 10 Wall-Ball Shots 20/14 15 Push-Ups Partners switch as necessary and pick up where the other partner left off, record rounds of AMRAP as well as completed time.

WOD 5 Rounds, Every 4 Minutes: 400 M 10 Front Squats 165/115, 135/95 PUREFIT WOD 4 Rounds, Every 4 Minutes: 400 M 10 Goblet Squats

STRENGTH Every 2 minutes for 14 minutes 1 Hang Squat Snatch + 1 Squat Snatch *build in weight each round, you can drop the bar between reps, squat if mobility and technique allow otherwise power snatch CFC WOD 7 minutes of: 15 KBS 70/55, 55/35 15 Burpees PUREFIT WOD 12 MIN AMRAP: 10 KBS 10 […]

Rest Day. Open Gym times 5:30 a.m. & 5:30 p.m.

WOD 5 Rounds: 4 Wall Walks 8 Strict Pull-ups (scale with bands, ring rows, or db rows) 16 Reverse Lunges PUREFIT WOD 5 Rounds: :30 Handstand hold/plank 8 Pullups 16 Reverse Lunges FINISHER Tabata: 4 Min Hollow Hold!!!!