CFC 4 rounds for time:800-m run75 double-unders PureFit 4 rounds for time:400-m run50 Single-unders 1:00 Accumulated Plank

CFCody Team WOD With a Partner for Time:160 Double Unders/240 single unders160 Ab Mat Sit ups160 Double Unders/240 single unders160 DB Push Press (35s/50s)160 Double Unders/240 single unders400m DB Farmers Carry-Split work as desired-Use 2 DBs

CFCody WOD Strength – 12min clock4 sets:3 Deadlifts-Build to a heavy set of 3 WODEvery 2min x 8:5 Deadlifts (185/275)(155/225)(125/185)10 Wall Balls (14/20) PureFit WOD Buy in:1000m Row/Run/Ski -rest 3 min- Every 2min x 8:10 DB/KB Deadlifts (1 or 2 Deadlifts)10 Wall Ball10 med ball sit ups -should have 1:00-:45sec rest…adjust reps to allow for […]

CFCody WOD with a running clock@ 0:0015-12-9-6-3T2BDbl DB OH walking Lunges (35/50) @ 12:00min15-12-9-6-3CaloriesLateral Burpees over the rower or DB PureFit WOD With a running clock@ 0:0015-12-9-6-3med Ball sit upsweighted walking lunges @ 12:00min15-12-9-6-3Caloriesup downs/burpees

Active Recovery Day Open Gym 5:30-6:30am & 5:30-6:30am Optional WOD 14min AMRAP:Max Calories-Every 2min, including 0:00, complete 16 Alternating DB Snatch (35/50)