Teams of 3 For Time (25 Minute Cap): 400 Meter Run 100 Deadlifts (155/105) 400 Meter Run 80 Hang Power Cleans (155/105) 400 Meter Run 60 Front Squats (155/105) 400 Meter Run 40 Push Jerks (155/105) 400 Meter Run 20 Clusters (155/105)

3 Rounds: 21/15 Calorie Bike or Row 18 KBS 70/55 15 Toes to Bar 12 Lunges PureFit: 3 Rounds: 15 Calorie Bike or Row 12 KBS 9 Sit-ups 6 Farmer Carry Shuttles (10m) MWOD Hamstring Finisher:  Voodoo wrap the high hip and do 20 lockouts with a band, leg in neutral position (straight up in air), then […]

Glory Board WOD: “Christine” 3 Rounds for Time 500 meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20 in) PureFit: 3 Rounds for Time 500 meter Row 12 Deadlifts DB/KB 21 Box Jumps MWOD Pre-WOD:  25 banded good-mornings, slow and controlled Post WOD:  Banded Hip Extension Lunge: Place band at knee height around bar, position band into […]

REST DAY! Open gym and Mobility at 5:30am Open gym at 5:30pm

WOD: 1 Mile Run 5 RDS of Cindy (5 pull-ups + 10 push-ups + 15 Squats) 1 Mile Run PureFit: 800m Run or Walk 5 RDS of: 5 ring rows + 7 push-ups + 9 squats 800m Run or Walk MWOD PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  […]