“Glen” In teams of two, one person working at a time; 30 Clean & Jerks (135/95) 1 Mile Run or Row 10 Rope Climbs (sub 50 pullups) 1 Mile Run or Row 100 Burpees

Back Squat 5×3 followed by… 8 Rounds: :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest PureFit: Tabata:  (2 min per exercise) Plank KBS Wallsit Press (PVC/ KB/Dumbell)   Mobility WOD: Anterior and Posterior Ankle mobilization- best down before back squat. Place ankle in band.  Step away from rack […]

AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20) PureFit: AMRAP 3 Min:  (3 Rounds […]

Rest Day Mobility and Open Gym 5:30 a.m. Open Gym 5:30 p.m.

On the Minute x 10 2 Power Snatches followed by… 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 250 Meter Row PureFit   Tabata 2 min: Plank followed by.. 4 Rounds: 10 KB Deadlift 20 Singles 200 M Row   Mobility WOD: Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook […]