CFCody WOD Strength – Squat Clean5 Rep Max 12 min AMRAP:15 Wall Balls (20/14)1-2-3-4….gymnastic movement Optionsburpee pull upsRing muscle upsbar muscle upsBurpee Box jump oversBurpees to Target PuerFit WOD Strength – DB squat Cleans5-5-5-3-3-1 12 min AMRAP:12 Wall Balls15 med ball sit ups1-2-3-…..burpee step ups

CFCody WOD 20min AMRAP:8 Single DB Box Step ups (24/20)(50/35)(35/25)10 DB Snatch (50/35)(35/25)12/10 Cal Bike/15/12 Cal Row/ski/200m run PureFit WOD 16min AMRAP:8 Single DB step ups10 DB Snatch10 Calories

Active Recovery Day Open Gym 5am & 5:30pm Optional WOD Strength – Bench Press10 Rep Max On the 3 min x 7 Rds:500/400m Row/Ski/400m Run12 T2B/GHD/V-ups

CFCody WOD 10 Rounds:3 Clean & Jerks (155/105)(115/85)200m Run/Row/Ski/Bike (12/10) Cals1 Rounds of Cindy Cindy5 Pull ups10 Push ups15 Squats PureFit WOD 6-8 Rounds:3 DB Clean & Jerks200m 1 Round of Cindy Cindy5 ring rows/pull ups10 push ups15 squats

CFCody WOD Strength – Overhead Squat1 Rep Max 2 Rounds For Time:21 OHS (115/85)(95/65)150 Double Unders/225 Single Unders/24 Cal Bike900m Row/ski/750m Run PureFit WOD 4 Rounds:12 Banded OHS/DB Squats60 Single Unders/200m run/12 Calories300m Row/ski/Run