CFCody WOD Strength/Skillwith a 10min clockbuild to a heavy weighted strict pull up-If you do not have a strict pull ups, work negatives Conditioning12 min AMRAP:30 Walking Lunges6 strict pull ups5 KB strict Press/arm (25/35) PureFit WOD 14 min AMRAP:7 pull ups/ring rows10 walking lunges7 strict KB press/each arm10 walking lunges

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD From 0:00-10:00min complete1 mile Run From 10:00-20:00minbuild to a heavy 5 repBench Press

CFCody WOD 3 Rounds:50 Sit ups30 Deadlifts (95/135)(65/95) FinisherTABATA mash ups x 4 minsupermanplank push up PureFit WOD 4 rounds:20 sit up15 KB Deadlifts10 Calories/ 200m run FinisherTABATA mash ups x 4 minsupermanplank push up

  CFCody WOD Strength/skill10 min clock:Practice 5-7 sets of1 Power Snatch + 1 OHS -Build each set or stay at same weight 5 x 2:30min Rounds:10 OHS (65/95)(55/75)(35/45)30 Lateral hops over the barMax Calories with remaining time-rest 2:30 between rounds- PureFit WOD 5 x 2:30 min Rounds:10 Goblet Squats or Banded OHS20 plate hopsMax Calories […]

4 rounds with a partner for time:30 synchronized walking lunges50 hang power snatches (55/75 lb)100 double-unders– Split the snatches and double-under reps with one partner working at a time.