Team WODFor time:4,000-m row100 burpee pull-ups (change bar height according to ability, rx’d bar 6″ above grip with arms overhead scaled down to bar position at midway on forearm.)*break up however, finish row before moving on to burpee pull ups

Rest Day, we hope you had a great Thanksgiving!

Thanksgiving partner WOD (teams of 2)75 Pull ups75 Push ups75 Front squats (55/75)75 Hang power cleans (55/75)75 Shoulder to overhead (55/75)75 Abmat sit ups75 Double unders each (or 150 single unders each)75 Calories *One person works at a time*Split reps between you and your partner (except for jump rope)

WODFor time:30-20-10-20-30KB swings (35/55 lb)(25/35 lb)15-10-5-10-15Deficit handstand push-ups/HSPU/DB overhead press– Hands on 25/45-lb plates.EMOM 6:Min 1: Single-arm KB suitcase carry, right arm (100 ft)Min 2: Single-arm KB suitcase carry, left arm (100 ft) PUREFIT20-15-10-15-20KB Swings15-10-5-10-15Pushups/Seated Press15-10-5-10-15Calories EMOM 6:Min 1: Single-arm KB suitcase carry, right arm (100 ft)Min 2: Single-arm KB suitcase carry, left arm (100 […]

WOD “KELLY”5 rounds for time:400-m run30 box jumps (20/24 in)30 wall-ball shots (14/20 lb) (9/10 ft) PUREFIT4-5 Rounds:300 M20 Step Ups20 Wallballs