Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) rest 3 minutes 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) *On each movement, athletes should be able to […]

For Time: 21 Power snatch (95/65) 200 Meter Run 21 KBS (55/35) 200 Meter Run 15 Power snatch (95/65) 200 Meter Run 15 KBS (55/35) 200 Meter Run 9 Power snatch (95/65) 200 Meter Run 9 KBS (55/35) 200 Meter Run *If unable to run, complete one of the following: 200/150 Meter Row 14/10 Calorie […]

“Grace” For time: 30 clean & jerks 135/95 Rest 5 Min: Work up to a heavy set of 5 Back Squat + practice skill work of your choice. PureFit: Strength: Goblet Squat: 5 sets x 5 WOD: 12 Min AMRAP: 10 Jumping Pullups 10 Goblet Squats 200 M Run MWOD: PreWOD:  25 Banded Good Mornings […]

Open gym/mobility 5:30 am Open gym 5:30 pm

For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 35/25 Calorie Assault Bike *35/25 Calorie Row for bike substitute   OR 400m run PureFit: For Time:  (As always, scale as needed:) 100 Single Jump Rope 750 M Row 40 Wall Ball 20 Cal Assault Bike MWOD: IT Band- lacrosse ball smash.  With a […]