StrengthThruster3-3-2-2-1-1 *perform sets every 2:00WOD3 rounds for time:25/35 cal Echo bike/ski/row (20/25 cal)21 pull-ups (15 pull-ups or ring rows)Purefit 4 rounds:15 cal Echo bike10 ring rows10 db/kb push press on each arm

Open gym 5:15am-6:15am and 5:30pm-6:30omWOD7 rounds for time:5 box jump-overs (24/30 in)(20/24 in)3 ring muscle-ups / low ring transitions / ring dips

Skill work::30 single unders / :30 rest:30 single leg single unders / :30 rest:30 single leg single unders / :30 rest:30 running step single unders / :30 rest:30 running step single unders / :30 restWODAMRAP 15:10 push-ups20 AbMat sit-ups30 single-undersPurefitAMRAP 15:10 push-ups15 AbMat sit-ups40 single-unders2 widths hip bands

Strength/SkillOn a 10:00 clock:Build to a heavy set of 2 touch and go cleansWOD5 rounds for time:250/300-m row (reduce row distance as needed to complete under 1:20)5 power cleans (125/185 lb)(95/135 lb)Purefit5 rounds of:250-m row10 Russian kettle bell swings10 box step ups

We are CLOSED Today due to the Holiday. Enjoy all the festivities! Back to regular schedule Monday.