CFCody WOD 14min AMRAP:200m Run/Row/ski/Bike (10/12)50ft Handstand Walk10 Box Jump Overs (20/24) Handstand walk subs24 alternating shoulder taps against the wall or in plank Post WOD200m Dbl DB Overhead carry PureFit WOD 4 Rounds:200m Row/ski/bike (10)12 Plank shoulder taps12 Box step ups/jumps Post WOD100m Dbl DB farmers carry

Active Recovery Day Open gym 5:30-6:30am & 5:30-6:30pm Optional WOD EMOM x 101 Thruster-build each set -rest 3 min- AMRAP x 1min:Max thrusters @ 60% of your EMOM 1-rep  

CFCody WoD 3 Rounds for Time:400/500m Row/400m Run/Bike (24/20)21 Burpee Pull ups  -Burpee pull up measurements: with arm stretched overhead, pull up bar should be 6″ above fingertips.  Post WOD midline3 Rounds not for time::30 sec Hollow rocks10 strict Toes 2 Bar/Knee raises/weighted sit ups/GHD PureFit WOD 16min AMRAP:400m Row10 Ring rows/pull ups12 up downs/burpees14 […]

CFCody WOD Skill/Strengthon a 10min clock-Build to a heavy 3 Rep Push Jerk For Time:50-40-30-20-10Air Squats5-10-15-20-25Push Jerks (95/135) PureFit WOD 40-35-30-25-20Air Squats5-10-15-20-25Double DB push press10-10-10-10-10Calories

For time: This can be done individually or with a partner.40 deadlifts (65/95 lb)40 hang power cleans800-m run30 deadlifts30 hang power cleans800-m run20 deadlifts20 hang power cleans800-m run10 deadlifts10 hang power cleans