CFCody Team WOD Teams of 3:25min AMRAP:Partner 1 – Max CaloriesPartner 2 – Max CaloriesPartner 3 – 12 Toes 2 Bar9 Burpee Box Jump overs (24/20)6 DB Step ups (50/35s)(35/25s) *Rotate after completion of 12-9-6*Partners 1 & 2 can be on the same or different machines

CFCody WOD “Hot Shots 19”6 rounds: (35min Time Cap)30 Air squats19 Power Cleans (135/95)(95/65)7 Strict Pull ups400m run/row/Ski/Bike (24/20) PureFit WOD 4-6 Rounds:30 Air Squats 19 DB or Med Ball Cleans7 Pull ups/ring rows400m run/row/ski/bike (20) -25min cap-

CFCody WOD Strength – Strict Press5 Rep Max Conditioning12 min AMRAP:9 Front Squats (75/55)6 HSPU30 Double Unders/45 Single unders PureFit WOD 12min AMRAP:9 DB Squats6 Seated press/push ups30 Single unders Finisher3 Rounds::45 sec Plank30 Ab Mat sit ups100m Farmers Carry

Active Recovery Day Open Gym @ 5am & 5:30pm Optional WOD On the 4:00 x 5:500/400m Row30 AB mat sit upsMax Unbroken Bench Press (135/95)(95/65)

CFCody WOD 3 Rounds: (33min time cap)800m run/1000m Row/Ski/Bike (48/40)50 DB Snatch (50/35s)(35/25)30/24 Cal Bike/600m run/800m Row/ski -Rest 3 min between rounds- -Choose 2 different conditioning modalities PureFit WOD 3 Rounds:600m run/Row/Ski/Bike (30 cals)30 DB Snatch400m Run/Row/Ski/Bike (20 cals) -rest 2min between rounds- -Choose 2 different conditioning modalities