AMRAP 15: 400m Run or 30/21 Calorie Row 20 Box Jumps (24/20) 10 Deadlifts (245/165) PureFit: On the 4:00 min x 4RDS Row 8 Cal. 10 KB DL 10 Wall Ball sit-ups   Mobility WOD Bonesaw calf smash with lacrosse ball – while kneeling, place an ankle up on a foam roller.  Place a lacrosse ball […]

Active Rest Day.  Open gym at 5:30am (mobility) and 5:30pm.

“Wiped Clean” 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row or 200m Run 7 Clean and Jerks (115/80) PureFit 4 rds 10 wallball 10 cal row 10 box jumps or step ups   Mobility WOD: 1)Shoulder internal rotation mobilization –  lie on your back. Drive heels into the mat, bridge hips up […]

For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Power Snatches (95/65) PureFit: Amrap x 15 20 KBS 10 Burpees 20 Air Squats 10 Burpees 20 SDLHP Mobility WOD: Before workout: 1)Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand […]

Teams of 2: 8 min AMRAP: 8 Power snatch (65/95) 8 Box jump overs (20/24) rest 3 min 8 Min AMRAP: 12 push press 12 Wall balls rest 3 min 8 Min AMRAP: Partner 1: 200 meter run/row Partner 2: max ring dips *both partners work simultaneously on different movements. Once partner finish designated movements, […]