CFCody WOD 100-80-60-40-20 Double Unders50-40-30-20-10 Wall Balls25-20-15-10-5 Hang Power Snatch (75/55)(45/35) Double Under subs150-130-110-90-70 Single Unders20-15-10-5-2 Calories -25min Cap- PureFit WOD 80-60-40-20-10 Single Unders40-30-20-15-10 Wall Balls20-15-12-10-5 DB Hang Power Snatch -20min cap-

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD5 Rounds:30 Ab mat sit ups10 Bench Press (Body weight if possible)15/12 Calories/200m run/bike (12/9)10 strict Pull ups

CFCody WOD 20 min AMRAP:2 Ring Muscle ups4 Handstand push ups8 DB Clean & Jerks (70s/50s)(50s/35s)(35s/20s) Muscle ups SubsBar Muscle upsStrict pull upsDB Renegade Rows HSPU subsPush upsBox HSPUWall WalksDB Push Press PureFit WOD 15min AMRAP:2 Pull ups4 Push ups8 DB clean & Jerks

CFCody WOD Strength – Front SquatBuild to a Heavy 3 Conditioning4 min AMRAP:21/15 Calories21 T2B/K2E/GHD/weighted Sit ups21 Front Squats (95/65)(75/55) -Rest 4 min- 4 min AMRAP:15/12 Calories15 T2B/K2E/GHD/Weighted Sit-ups15 Front Squats (115/85)(95/65) -Rest 4 min- 4min AMRAP:9/6 Calories9 T2B/K2E/GHD/weighted sit ups9 Front Squats (135/95)(115/85) PureFit WOD Strength – Tempo Squats3-3-3-3-3 -Tempo = 2 count down, […]

WOD, Teams of 2 AMRAP 20:10 Box Jump Overs (24/20)2 Rope Climbs (subs=1 rope climb/reduce height/6 strict pull-ups)30′ Front Rack Walking Lunge (135/95)*Switch after full round