On the 10th Day of Christmas, my true love gave to me…Max T2B (2 attempts) CFCody WOD For Time:30 single DB/KB step ups (53/70)(53/35)30 T2B/Knee raises/weighted sit ups30/22 Calories30 Strict Handstand push ups/kipping HSPU/seated press30/22 Calories30 T2B30 single DB/KB step ups PureFit WOD For Time:25 DB step ups25 knee raises/weighted sit ups25 Calories25 DB Push […]

Active Recovery Day Open gym @ 5:30am & 5:30pm Optional WOD Every 2min x 10:250/200m Row/ski/Bike (14/12 cals) -Should have at least :15sec rest…shorten distance if needed. 

On the 11th Day of Christmas, my true love gave to me…..500 m Row CFCody WOD For Time:50-40-30-20-10Burpee-400m Run after each set Burpee subsup downsSlam Ballsless reps Run subs500/400m row/ski24/20 cal Bike PureFit WOD 25-20-15-10-5Slam BallsMed Ball sit ups-200m run/row/ski/bike (10 cals) after each set

CFCody WOD Strength – Overhead SquatOn the 3 min x 5:3 RepsIncrease each set or stay at same weight WOD7 min AMRAP:3-6-9-12….Thrusters (95/65)(65/45)Chest 2 Bar Pull ups/pull ups/ring rows 12 Days of Christmas Challenge Day 12:Max Strict Pull ups – 2 Attempts PureFit WOD For time:800m row3-6-9-12-15DB ThrustersRing Rows/pull ups800m row

TEAM WOD (teams of 2, 1 person at a time, even on rope climbs) On a 12:00 clock:50-calorie row40 KB swings (35/53 lb)30 KB goblet squats20 burpeesMax rope climbs or lay to stand Rest 3 minutes, then repeat 1 more time through