8:00 to work on TnG Snatches Then: 28-21-14-7 Power Snatch (95/65) 400m Run after each round PureFit: 21-14-7 KBS Lunges 400M Row/Ski after each round MWOD PreWOD:  Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position […]

We Pray that all of you have a MERRY CHRISTMAS and are filled with Love and Peace!

12 Days of Christmas For Time 1 Muscle-Up (if you cannot complete a MU, do a version of it that meets your skill level) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4 Hang Power Cleans (75/55 lb) 5 Hang Power Snatches (75/55 lb) 6 Kettlebell Swings (55/35 lb) 7 Pull-Ups 8 Sit-Ups 9 Push-Ups 10 Box Jumps […]

15:00 to work to a 1 Rep Max Push-Press Then: 3-6-9-12-9-6-3 Pull-Ups Ball Slams Calories PureFit: Accumulate 20 reps of DB Press.  Add weight 3 times before you get to 20 reps. Then: 3-6-9-12-9-6-3 Ring Rows Ball Slams Calories MWOD PreWOD: Banded Lat Stretch – place medium band on pull up bar.  Place right wrist through […]

Workout PARTNER WORKOUT IN TEAMS OF 3… FOR TIME 10k Row* *Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Push-ups + 15 T2B/Sit ups during their rest period. MWOD: Roll/smash/stretch sore muscles.  Suggestions post wod: Rack Pec stretch – stand next […]