CFCody WOD Skill Practice10min ClockHandstand/Handstand Walk Practice 14min AMRAP:3-6-9-12…T2B/K2E/V-ups/weighted Sit ups1-2-3-4…Wall Walks Wall Walk progressionShorten distanceInchworm + Push upBear Crawl (25ft = 1)14 Plank shoulder taps = 1 PureFit WOD 14min AMRAP:3-6-9-12..weighted sit upsPlank shoulder tapsCalories

Active Recovery Day Open Gym Opportunities5:30-6:30am & 5:30-6:30pm Optional WOD 4 Rounds:800m Run/Row/Ski/bike (48/40)-rest 3 min b/t rounds Finisher30 GHD Back extensions  

CFCody WOD Strength:with a 10min clockbuild to a 5 Rep Push Press 7 Rounds For Time:7 Sumo Deadlift High Pulls (65/95)(35/45)7 Push Press7 Box Jumps (24/30)(20/24) PureFit WOD Strength5-5-5-5Strict DB press-rest 60-90sec between sets 5-7 Rounds:7 KB Sumo Deadlift High Pulls7 DB push press7 Box jumps/step ups  

CFCody WOD Murph Prep WOD20min AMRAP:200m Run/Row/Ski/Bike (10/12)1 Round of Cindy200m Run2 Rounds of Cindy200m Run3 Rounds of Cindy….continue adding 1 round of Cindy for 20min. PureFit WOD Murph Prep WOD15min AMRAP:200m Run/Row/Ski/Bike (10)1 Round of Cindy200m Run2 Rounds of Cindy200m Run3 Rounds of Cindy…continue adding 1 round of Cindy for 15min. 

AMRAP 24 with a partner:24 Russian KB swings (53/70 lb)12 handstand push-ups200-m farmers carry– Share work load as desired.– Use two KBs for the farmers carry; go out together and trade as needed.