Active Recovery Day Open gym5:15-6:15am5:30pm-6:30pm Optional WOD 15min clockDeadlifts 10-8-8-4-4-4-build each set at form allows and/or 10 min clock50 Wall Balls (14/20)50/60 caloriesMax single DB step ups (20/24)(35/50)  

CFCody WOD 3 Rounds for Time:15 Chest 2 Bar pull ups25 Hand release push ups400m Run/row/ski/bike (20/24) FinisherTABATA mash up x 4minFlutter kicksV-ups/tuck ups PureFit WOD 3-4 Rounds:10 Pull ups/ring rows15 Push ups400m Run/row/ski/bike (20) FinisherTABATA mash up x 4minflutter kicksv-ups/tuck ups

CFCody WOD Strength/Skill8min clockBuild to a Heavy Complex1 Clean grip deadlift1 clean pull1 Hang power clean1 Power clean 10min AMRAP:20 alternating Pistols10 Power cleans (125/185)(95/135)(55/75) PureFit WOD 15min AMRAP:10 reverse lunges (right leg)10 Dbl DB deadlift10 reverse Lunges (left leg)10 Dbl DB hang power clean200m row/Ski/bike (10)

CFCody Team WOD Teams of 2:20 Synchronized Burpees20 Devils Press (25/35)20 Synchronized Burpees20 Wall Walks20 Synchronized Burpees20 Bar Muscle ups -complete burpees together, divide everything else however.  Muscle up progressionJumping MUBanded MUChest 2 bar pull upsstrict pull ups

CFCody WOD For Time:50 hang Power Snatch (65/95)50 Push Press50 SDHP50 Front Squats PureFit WOD 5 Rounds:10 KBS10 Push Press10 KB SDHP10 Dbl DB Front Squats