CFCody WOD 2-4-6-8-10Muscle ups (bar or ring)-after each set of MU complete100m single DB carry200m run/row/ski/bike(10/12) Muscle up progressionJumping bar Muscle upsBanded bar muscle upsRing transitionsC2B pull upsStrict pull upsDevils Press PureFit WOD 2-4-6-8-10Dbl DB hang clean & press-After each set complete100m single DB Carry200m Run/Row/Ski/Bike (10)

CFCody WOD 4 Rounds:400/500m Row10 Shoulder to Overhead (125/185)(75/115) Finisher6 Turkish get ups (each arm) PureFit WOD 4 Rounds:200m run/row/ski10 DB Push Press200m Run/Row/Ski10 Overhead weighted sit ups  

Active Recovery Day Open Gym  5:15-6:15am & 5:30-6:30pm Optional WOD StrengthBack Squat10-10-10-10-10-lift every 2min-build in weight then 3000m row/ski/run

CFCody WOD Strength/Skillevery 2min x5:1 Power Clean1 Front Rack Lunge (R)1 Front Rack Lunge (L) 10min AMRAP:10 Alt. front Rack Lunge (95/135)(65/95)(35/45)10 Bar facing Burpees10 C2B pull ups/pull ups/strict pull ups PureFit WOD 14 min AMRAP:10 Weighted lunges/wt box step ups10 burpees/up downs10 pull ups/ring rows200m Run/row/ski/bike (10)

CFCody WOD “Diane”21-15-9Deadlift (155/225)Handstand Push ups HSPU progressionBox inverted push upspike push upsDB seated pressWall Walks (5-4-3) Finisher4min TABATA mash upHollow rockTall Plank DB pull through PureFit WOD 21-15-9Dbl DB deadliftsinchworm + push upCalories