Open Gym times:5:00 am – 6:00 am & 5:30 pm – 6:30 pmPre-workout skill3 rounds:1:00 front scale practice1:00 back scale practiceWODFor distance:30:00 on any machine

WODOn a 15:00 clock:Find a heavy single bench pressThen, Bench press3-3-3-3-3-3-3-3 (Lift 50-60% of heavy single loading.)Post-workout skillEvery 2:00 for 4 rounds:5 med-ball push presses for max height10 sumo deadlift high pulls from the high hang FINISHER Accumulate:70-100 light band tricep push downs PUREFIT18-15-12-9-6DB floor pressWallballDB Rows*200 M after each round Finisher: 50-75 tricep pull-downs

Pre-workout strengthEvery 2:00 for 4 rounds:1 power snatch + 2 overhead squatsWODEvery 5:00 for 25:00:400-m run15 overhead squats (65/95 lb)(55/75 lb)(35/45 lb)– Rest the remainder of the 5:00 PUREFIT4 Rounds400 M run/row/ski/20 cals15 PVC or banded overhead squats*1 min rest

CFCody Valentines Partner WOD Part 1: 18min AMRAP 40 Calorie Row/Ski/Bike/600m Run 60 Wall Balls 40 T2B/K2E/Weighted sit ups 30 KBS (55/70)(35/55)(25/35) 20 synchro Burpees Part 2: 4 Rounds (10min) 200m Med Ball Carry (switch as needed) 20 synchro Air Squats 14 partner med ball sit ups 2 rope climbs or 4 devils press -Divide […]

Strength/Skillevery 2min x 5:1 Snatch Deadlift1 Snatch pull1 Hang Snatch-Build to a heavy complex as mechanics allow For Time:100 Double Unders10 Snatchs (95/135)(65/95)80 double Unders8 Snatchs (105/155)(75/115)60 Double Unders6 Snatchs (115/175)(85/135)40 Double Unders4 Snatchs (125/185)(95/145)20 Double Unders2 Snatchs (135/205)(105/145) PureFit WOD For Time:20 -18 -16 -14 – 12Alternating DB hang Snatch med ball Sit ups-200m run/row/Ski/Bike […]