CFCody WOD 4 Rounds:400m run/row/ski/bike (24/20)1min cumulative plank hold4-3-2-1rope climbs Rope Climbs subs2 devils press = 1 climb2 lay to stand = 1 climb2 renegade rows = 1 climb2 strict pull ups = 1 climb PureFit WOD 3-4 Rounds:400m Run/row/ski/bike (24/20):45-1:00min cumulative Plank Hold6-5-4-3lay to stand   

Open Gym 5:00-6:00am & 5:30-6:30pm Optional WOD AMRAP 7:15/12 Calorie Bike9 Box Jumps (30″/24″)Rest 2 Minutes AMRAP 7:15/12 Calorie Bike 9 KBS (70/50)(50/35)Rest 2 Minutes AMRAP 7:15/12 Calorie Bike Erg1-2-3…Bar or Ring Muscle ups

CFCody WOD WOD (25 min cap)10-9-8-7-6-5-4-3-2-1Hang Power Snatch (115/75)(95/65)T2B/K2E/weighted sit upsReverse lunge (115/75)(95/65)*complete 200m run/row/ski/bike (12/10) after ever ODD set PureFit WOD WOD – (20min cap)10-9-8-7-6-5-4-3-2-1Alternating DB snatchweighted sit ups/knee raisesweighted walking lunges*complete 200m run/row/ski every ODD set

CFCody WOD 4 Rounds for time: 15 Bar facing burpees15 Front Squats (115/85)(95/65)75 Single Unders -20min time cap- PureFit WOD 3-4 Rounds:5 up downs/burpees10 Slam Balls15 DB Squats40 Single unders/10 calories

Team WODTeam of 2: 30min AMRAP: 100/80 calories 50 Partner wall balls 50 box jumps 400m med ball run (switch every 200m) 50 slam balls 50 partner med ball sit ups