Strength/SkillBuild to a Heavy Complex1 Power Snatch 1 Hang Squat Snatch WOD10 Rounds for Time:3 Power Snatch (135/95)(95/65)15 Wall Balls (20/14)*time cap 18 minutes PUREFIT 5 Rounds for Time:10 Alternating Hang Snatch10 Wallball200M Row/Ski or 10 Cal bike

CFCody WOD 30 min AMRAP:Teams of 2-38 Dual DB Hang Snatch3 Shuttle runs8 Burpee Box Jump Overs3 Shuttle Runs-1 person working at a time- DB = 50s/35s, 35s/20sShuttle distance = 50′

CFCody WOD Open WOD 20.540 Ring Muscle Ups80 Calories/64 cal bike120 Wall Balls-Partition However- -20 min Cap- Muscle Up SubsBurpee Pull upsPlank DB RowsBar MUC2B pull ups Breakdown examples:8 Rounds: 5 MU, 10 Calories, 15 Wall Balls4 Rounds: 10 MU, 20 Calories, 30 Wall Balls PureFit WOD 25 Pull ups/ring rows60 Calories100 Wall Balls -Partition […]

CFCody WOD 5 Rounds:10-8-6-4-2 Devils Press or Dbl DB Russian KBS (50s/35s)(35s/20s)30 Ab Mat Sit ups50ft DB Front Rack Lunges (50s/35s)(35s/20s) -20min Cap- PureFit WOD 5 Rounds:20-18-15-12-9 Russian KettleBell Swings20 Ab Mat Sit ups30ft walking lunges (add weight if desired) -15min time cap-

Active Recovery Day…Open Gym 5:30am & 5:30pm Optional WOD Open WOD 21.1For Time: (15min time Cap)1-3-6-9-15-21 Wall Walks10-30-60-90-150-210 Double Unders Wall Walk Subs Plank Hold Shoulder Taps (R + L = 1)Inchworm with Push up Double Under Subs15-45-90-135-225-315 Single Unders5-10-15-20-25-30 Calories