CFC 5 rounds of AMRAP 3:3 power cleans (95/135 lb)6 push-ups9 air squats– Rest 1:00 between rounds. PureFit 5 rounds of AMRAP 3:3 db power cleans 6 push-ups9 air squats– Rest 1:00 between rounds.

Team WOD 3 Rounds:800/1000m Row/Ski/Bike (40/48)50 Burpees50 Box Jumps (20/24)800m run -Break Reps however, one person working at a time -45min time cap-

CFCody WOD 4 Rounds:10 Deadlifts (155/225)(105/155)30 Wall Balls  Post WODTABATAV-up – 3 minFlutter kicks – 2 minOH weighted sit ups – 1 min PureFit WOD 4 Rounds:10 Dbl DB Deadlifts20 Slam Balls30 Wall Balls Post WODTABATAV-up – 3 minFlutter kicks – 2 minOH weighted sit ups – 1 min

21-15-9Pull upsDB Clean & Jerks/Right Arm (35/50)(20/35)DB Clean & Jerks/Left Arm Post WOD200m DB OH Carry-Use WO Weight if possible PureFit WOD 21-15-9Ring Rows/pull upsDB Clean & Jerks/Right Arm DB Clean & Jerks/Left Arm-400m row/run after each set

Active Recovery Day! Open Gym 5:30-6:30am & 5:30-6:30pm Optional WOD “Isabel”30 Power Snatch (95/135)(65/95) Post WOD8min ClockBuild to a heavy 1 rep Snatch-Power or Squat- or  5 rounds:12 Alternating step ups (20/24)6 Bar Muscle ups -rest 2 min- 5 Rounds:12 alternating step ups3 Wall Walks