CFCody WOD Pre WOD skill work5min EMOM:20 Double Under practice-Triple under practice for experienced jumpers For time:30 Box Jumps (24/30)1600m Run/Row/Ski/Bike (70/84)10 Rope Climbs Rope climb progressionHalf distance2 Devils press = 1 climb2 stand to lay to stand = 1 climb PureFit WOD For Time:400m Row/Run/Ski/Bike (20)20 Box Step Ups200m Run/Row/Ski/bike (10)20 KBS200m Run/Row/Ski/Bike20 Slam […]

Active Recovery Day! Open Gym 5:15am – 6:15am & 5:30pm – 6:30pm Optional WOD For Time:30:00 Bike/Row/Ski-every 20 calories perform 2 Power Snatch-moderate to heavy load, choose your own weight

CFCody WOD StrengthDeadlift5-5-5-5-5-Lift every 2min- 12 min AMRAP:100m Single DB suitcase Carry (50/70)7 Single DB Push Jerk (right arm)7 Single DB Push Jerk (left arm) PureFit WOD StrengthKB Deadlifts5-5-5-5-5-Build in weight as you can 12 min AMRAP:100m Single DB suitcase carry7 Single DB Push Jerk (right arm)7 Single DB Push Jerk (left arm)

CFCody WOD 21-18-15-12-9Knees 2 ElbowsFront Squat (75/115) Post WODAccumulate a 2minSupport hold on the rings PureFit WOD 21-18-15-12-9Med ball sit upsGoblet SquatCalories

For time with a partner:100-cal row50 synchronized sit-ups100 KB swings (35/53 lb)50 synchronized sit-ups100-cal row– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.