CFCody WOD 10 sets:on the 3:00250m Row/Ski/200m Run/bike (10/12)-rest remaining time of each 3min Finisher200m Dbl DB Front Rack carry PureFit WOD 6-8 sets:250m Row/Ski/200m Run/Bike (10)-rest 1 min- Finisher100m Farmers carry

Active Recovery Day Open Gym 5-6am & 5:30-6:30pm Optional WOD 4 Rounds::40sec Dbl DB Push Press:20sec rest:40sec Dbl DB Deadlift:20sec rest:40sec Double Unders:20sec rest FinisherAccumulate20 Kipping pull ups15 strict pull ups10 weighted pull ups

CFCody WOD For Time:400m Run/Row/Ski/Bike (20/24)30 T2B/K2B/weighted sit ups400m10 Wall Walks400m30 T2B/K2E/weighted sit ups400m Finisher5 Sets::40 Double Unders:20 rest PureFit WOD For Time:300m Run/Row/Ski/Bike (15)30 Knee Raises/weighted sit ups300m8 Inchworm + push up300m30 knee raises/weighted sit ups300m Finisher5sets::40 jump rope:20 rest

CFCody WOD 1 rep on the MinMin 0-5: 1 Snatch High PullMin 6-10: 1 Hang Squat SnatchMin 11-20: 1 Squat Snatch*build in weight as mechanics allow FinisherChoose a machine5 set::20 Zone 2:20 Zone 3:20 Zone 4 PureFit WOD EMOM x 20Min 1: 8-10 DB or med ball hang squat cleansMin 2: :40 machine zone 3Min […]

For time with a partner: 21 hang power cleans (95/135 lb)15/21-cal row15 hang power cleans (105/155 lb)10/15-cal row9 hang power cleans (120/175 lb)7/9-cal row– Partner 1 completes all of the work; then, partner 2 completes all of the work.– Non-working partner can adjust weights while their partner is rowing. Right into … 21 box jumps […]