WOD5 rounds for reps of:AMRAP 5:900/1,000-m rowMax shuttle runs– Rest 1:00 between AMRAPs.– 1 shuttle run is 25 ft down and back. PUREFIT4 Rounds for reps:600-800m (no longer than 4:00)max KBS-rest 1 min-

WODFor time:Buy in: 800m run/row/ski bike 40/48 calsthen…1:00 L-sit hold200-m KB farmers carry (35/53 lb)300 double-unders200-m farmers carry (35/53 lb)1:00 L-sit hold PUREFIT Buy in: 800mthen…1:00 plank or L-sit200m farmers carry200-300 Singles or 400m200m farmers carry1:00 plank or L-sit

WOD 3 rounds for time:50 air squats7 ring muscle-ups (jumping mu, low ring transitions, C2B pull-ups, pull-ups, ring rows)10 hang power cleans (95/135 lb)(75/115 lb)(35/45 lb)PUREFIT3 Rounds:40 air squats10 pull-ups/ring rows10 double db hang cleans200m run/row/ski

No classes on Monday, hope you all have a great Labor Day, see you Tuesday.

CFCody Team WOD Teams of 23 sets:600m Run/Row/Ski/Bike (30/36)2 Rounds DT (95/135)(65/95) DT =12 Deadlifts9 Hang Power Cleans6 Push jerks *Partner 1 starts on the run while partner 2 starts DT. Switch once both partners are done. Both partners completes 3 rounds.