CFCody Team WOD Team of 2-4: (Waterfall style)30 min AMRAP:10 Calories10 Slam Balls10 Deadlifts (225/155)(185/135)10 Burpees1 rope climbs Waterfall style = follow behind your teammate, you may not pass them or start the next movement until they are done.  Rope Climb Subs2 renegade rows with push up2 lay to standshorten distance  

CFCody WOD 12 min AMRAP:50 Thrusters (95/65)50 T2B/weighted sit ups50 Box Jumps (24/20)50 Ring Dips/box dips/ push ups PureFit WOD 12 min AMRAP:25 DB Thrusters25 knee raises/med ball sit ups25 Box Jumps25 box dips  

CFCody WOD 20 min AMRAP:400m Run/Row/ski/bike (24/20)25 Double Unders/40 single unders400m Run50 Double Unders400m Run75 Double Unders400m Run 100 Double Unders….Add 25 Double Unders/40 single unders each rounds PureFit WOD 18min AMRAP:100m row40 single unders200m row40 single unders300m row40 single unders400m row40 single unders….add 100m row each round.

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD Skill Work6min EMOM:3 Bar Muscle ups or transition drills 30-20-10BurpeesChest to bar pull upsAlt DB Snatch (50/35)

CFCody WOD Strength/Skill – Push Press8 min EMOM:Build to a heavy set of 2 reps 5 Rounds:20 Push Press (75/55)20 Alternating Front Rack Lunges (75/55) PureFit WOD Skill/Strength – Push Press8min EMOM:4 reps 4-5 Rounds:10 weighted or unweighted Lunges12 DB Push Press14 Plank shoulder taps/ :45sec plank hold20 Calories