CFCody WOD “Jackie”For time:1000m Row50 Thrusters (35/45)30 Pull ups -This is a GLORY BOARD WOD…lets set some new PRs!! Finisher:8min EMOM:2 Push press-build to a heavy set of 2 PureFit WOD “DB Jackie”2 Rounds:500m Row25 DB Thrusters15 Ring rows/pull ups Finisher:TABATA mash up:20sec ON :10sec OFF4 sets:V-ups/knee upsflutter kicks

Partner WODAMRAP 17:40 burpees80 front squats (55/75 lb)(35/45 lb)30 burpees60 front squats (65/95 lb)(55/75 lb)20 burpee40 front squats (95/135 lb)(65/95 lb)10 burpeesMax-rep front squats (125/185 lb)(95/135 lb)– Partners split the front squat reps (one person working at a time) and complete the burpees together.

WOD3 rounds for time:60 walking lunges40 double-unders (:30 double-under practice, 40 single-unders)20 GHD sit-ups (20 weighted sit-ups or sit-ups) Post-workout:3 sets:5-15 GHD back extensions (15 supermans)– Rest as needed. PUREFIT 3-4 Rounds for Time:40 single jumps30 lunges/squats/ GH Bridges20 situps10 Supermans

WODFor time:5 squat snatches (75/115 lb)(55/75 lb)20 hand-release push-ups15-cal row10 squat snatches20 hand-release push-ups15-cal row15 squat snatches20 hand-release push-ups15-cal row PUREFIT For time:10 DB Snatch (5 each arm) 20 hand-release push-ups15-cal row15 DB Snatch20 hand-release push-ups15-cal row 20 DB Snatch20 hand-release push-ups15-cal row

Open gym times;5:30 am – 6:30 am5:30 pm – 6:30 pm WODFor load:EMOM 12:3 power cleans2 hang power cleans1 push jerk– Build in load across the 12 minutes.