Active Recovery Day! Open Gym @ 5am & 5:30pm Optional WOD Strength – Strict Press10 rep Max 3 Rounds:(18min Cap)600m Run/750m Row/Ski30-20-10 Toes 2 Bar30 DB Reverse Lunges (50/35s)

CFCody WOD 3min AMRAP x 5 rounds:30/24 Calorie bike/row/ski/400m run60 Double Unders/90 Single UndersMax Power Snatch (95/65) -rest 3 min- PureFit WOD 3 min AMRAP x 4-5 rounds:24 calorie row/ski/bike/300m run90 single undersMax DB snatch -rest 3 min-

CFCody WOD Strength – Back Squat1 Rep Max 15min AMRAP:40/30 Calorie Row/Ski/400m Run/Bike (30/24)20 Thrusters (75/55)10 Bar Muscle ups BMU subsJumping Muscle upsStrict Pull upsBurpee Pull ups PureFit WOD 15min AMRAP:30 Calorie Row/Ski/300m Run20 DB Thursters10 DB renegade rows Finisher3 Rounds:8 weighted lunges (each leg):30sec hollow hold or plank hold

CFCody Team WOD Teams of 3:30min AMRAP:60 calorie Row15 rope Climbs45 Power Snatch (115/85)(85/65) Rope Climb Subs3 Strict pull ups = 1 climb2 Devils press = 1 climb2 Lay to stand = 1 climbShorter distance

CFCody WOD Strength – Deadlift10 Rep Max 15min AMRAP:2 Rounds:800m Run/Row/Ski/Bike (48/40)50 Wall Ballsdirectly into…Max Burpees PureFit WOD Strength – Deficit KB Deadlifts10-8-6-4-2-Stand on plates 15min AMRAP:2 Rounds:600m Run/Row/Ski/Bike (30)40 Wall BallsDirectly into…Max Slam Balls