“Murph” prep Monday7 rounds of:200m Run5 Pull-Ups7 Push-Up14 Air Squats7 Push-Ups5 Pull-Ups*30:00 time cap PUREFIT5 Rounds200m Run5 Pull-Ups/ring rows7 Push-Up/db floor press14 Air Squats7 Push-Ups5 Pull-Ups*25:00 time cap

CFCody Team WOD 5 rounds:36 Wall balls (14/20)24 Box jump overs (20/24)12 devils press (25s/35s)400m run (together) -One person working at a time. divide reps however, run together.

CFCody WOD For Time:Women Calories20-16-12-8-4Men Calories25-20-15-10-5Toes 2 Bar20-16-12-8-4 Post WO4 sets:100ft dbl DB Front Rack Carry-rest 1 min- PureFit WOD 20-16-12-8-4Caloriesmed ball Sit ups Post WOD3 sets:100ft dbl DB front rack carry

CFCody WOD 3 Rounds:21 Bar facing burpees15 Deadlifts (155/225)90 Double Unders/120 single unders PureFit WOD 3 rounds:21 slam balls 15 KB Deadlifts50 single unders/15 calories

Active Recovery Day Open Gym 5:15-6:15am & 5:30-6:30pm Optional WOD Every 5min x 7:3 Push Press2 Push Jerks1 Split Jerk-build in load or 5 rounds for calories2min Bike, row, ski-rest 2 min-