Active Recovery Day! Open Gym  5:30am-6:30am 5:30pm – 6:30pm Optional WOD 5 sets:600/750m Row-rest 3 min b/t sets- or 10min AMRAP:2-4-6-8….Box Jump Overs100ft Farmers Carry-use 2 DB-Step down from box

CFCody WOD Strength/Skill8min Clockbuild to a heavy complex1 Power Snatch + 1 OHS Conditioning10 Rounds:4 Deadlifts (105/155)(75/115)3 Hang Power Snatch (105/155)(75/115)2 OHS (105/155)(75/115) PureFit WOD 8-10 Rounds:200m Run/Row/Ski/Bike (10)6 DB deadlifts5 DB Hang Power Cleans4 DB Front Squats *Use 2 DB

CFCody WOD Nutrition Test WOD – re-testWith a 22min Clock 0:00-12min1 mile run/1600m Row*rest until 12min @12min complete10min AMRAP of Cindy:5 pull ups10 push ups15 squats *Complete this EXACTLY the same way as the first time. Use a new scorecard to record new results. leave scorecard at gym. Good Luck! PureFit WOD Nutrition Test WOD […]

WOD2 rounds for time with a partner:50 KB swings (53/70 lb)(35/55 lb)50 shuttle runs– One partner works at a time; switch as needed.– 1 shuttle run = 25 ft down/25 ft back Post-workout1 set:200-m single-arm KB overhead carry– Use workout KB.– Switch hands as needed.

WODAMRAP 12:20 Box Jumps / Step-Ups (20/24)10/15-calorie row Post-workoutAccumulate:1:00 Plank on each side2:00 Superman hold PUREFIT AMRAP 12:20 Step Ups10/8 calories Finisher:Accumulate 2:00 plankAccumulate 2:00 Superman hold