Active rest day: 5:30am Class and 5:30pm Open Gym 1 mile run 2000m row 1 mile run

Front Squat 5 Rep Max “Front Seat” For Time:20 Front Squats20 Bar-Facing Burpees20 Push Press20 Bar-Facing Burpees20 Thrusters Barbell: (115/85) PureFit 20 Goblet Squats20 Burpees20 DB Push Press20 Burpees20 DB Thrusters

CFCody WOD Murph Prep WOD #220 min AMRAP:200m Run/Row/Ski/Bike (12/10)1 Round Cindy200m Run/Row/Ski/Bike2 Rounds Cindy200m Run/Row/Ski/Bike3 Rounds Cindy….continue adding 1 rd of Cindy for 20 min. PureFit WOD Murph Prep WOD #216min AMRAP:200m Run/Row/Ski/Bike (10)1 Round Cindy200m Run/Row/Ski/Bike2 Rounds of Cindy200m Run/Row/SKi/Bike3 Rounds of Cindy….Continue adding 1 Rd of Cindy for 16min.

CFCody Team WOD Teams of 2-3: 2 Rounds:75 Thrusters (45/35)100 Calories50 pull ups100 calories75 Wall Balls -30min cap- *Divide reps up however, one person working at a time.

CFCody WOD Strength – Snatch3 Rep Max Conditioning4 Rounds:30 DB Snatch (50/35)(35/25)20/15 Cal bike/row/ski/300m run10 Box Jumps (30/24)(24/20) PureFit WOD 4 Rounds:20 DB Snatch 15 Cal bike/row/ski/300m run10 Box Jumps