CFCody WOD Strength – Every 2-3min Overhead Squat 8-8-8-8 (build each set) For time: 2 Rounds: 20 OHS (55/75) 15 deficit push ups 800m Run/Row/Ski/Bike (40/48) PureFit WOD Cyclist Goblet Squats 8-8-8-8 -Build each set For Time: 3 Rounds: 12 Banded OHS or cyclist Goblet squats 10 Push ups 400m Row/run/ski/Bike (20)

Active Recovery Day Open gym 5-6am & 5:30-6:30pm Optional WOD EMOM x 15: min 1: 15 T2B/K2E/weighted sit ups Min 2: :30 bike sprint Min 3: 5 devils press

CFCody WOD For Time:2000m Row/Ski/Run Finisher2-3 Rounds: (not for time)5 kneel to stand (5 each leg)5 Devils Press5 Gorilla Rows (each Arm)5 single arm OH DB sit ups (each arm) PureFit WOD For Time:1600m Row or 1200m run Finisher2-3 rounds:5 kneel to stand (each leg)5 KBS/Devils press5 Gorilla Row (each arm)5 single arm OH DB […]

CFCody WOD 8 Rounds:1 min on the Clock100m Sprint – :30 or lessMax Clean & Jerks (75/115)(65/95)-rest 2 min- PureFit WOD 6 Rounds:3 min Clock100m sprint6 Dbl DB clean & jerks-rest the remaining of the min-    

Team WOD10 rounds for time, with a partner:Double-KB front-rack carry (75 ft) (35/50 lb)(25/35 lb)15 box jump-overs (20/24 in)(16/20 in)Double-KB front-rack carry (75 ft) (35/50 lb)(25/35 lb)– Partners alternate full rounds, for 5 rounds each.