Active Recovery Day Open Gym – 5-6am & 5:30-6:30pm Optional WOD 5000m Row for time  

CFCody WOD Strength/SkillEvery 2min x 5 sets:1 Power Snatch + 1 Hang Power Snatch-Build each set as mechanics allow 16min AMRAP:2 Rope Climbs4 Power Snatch (105/155)(85/135)(55/75) *add 1 Power Snatch each round. PureFit WOD 16min AMRAP:2 lay to stand10 hang DB Snatch5 Calories *add 5 calories each round Finisher 2-3 sets::30sec copenhagen plank hold (each […]

CFCody WOD 50-40-30-20-10Double UndersSit ups5-4-3-2-1Bar/Ring Muscle Ups Double Under progression80-70-60-50-40 single unders1:00-:50sec-:40sec- :30sec – :20 sec Double Under Practice5-4-3-2-1 50ft shuttle runs Ring/Bar Muscle up progressionJumping ring or bar MUStrict pull upschest 2 bar pull ups PureFit WOD 50-40-30-20-10Single UndersSit ups14-12-10-8-6Ring Rows

CFCody Team WOD 5 Rounds with a partner20 Dbl DB Hang Power Clean (20s/35s)20 Dbl DB Push Press (20s/35s)200m Farmers Carry (20s/35s)-Share work as desired

CFCody WOD 2-4-6-8-6-4-2Bar or Ring Muscle UpsFront Squat (105/155)(85/105)(65/95) Muscle up progressionjumping bar or ring muscle upsC2B pull upsStrict pull ups PureFit WOD 4-8-12-16-12-8-6strict pull ups/ring rowsDbl DB front squats-200m run/row/ski/after every set