CFCody WOD On the 3:00 x 7 rounds:400m run/500m Row/ski/(24/20) cal bike12 T2B/K2E/weighted sit ups *Run, Row, ski or Bike should be less than 2:00*Goal is to have between :30-:60sec rest each round. Adjust reps & distance to allow for this. PureFit WOD On the 3:00min x 5-7 Rounds:400m Row10 med ball sit ups

CFCody WOD Remember our holiday schedule starts today! ‘Hollyman’30 Rounds:5 Wall Balls (20/14)3 Handstand Push ups1 Power Clean (225/155)(155/105) -30min Cap- HSPU Subs-Pike Push up-box HSPU-Push up-DB Press PureFit WOD 20 Rounds:5 Wall Balls3 Push ups1 Med Ball Squat clean -20min Cap-

No Class. Have a Blessed and Merry Christmas!

12 Days of Christmas

CFCody WOD 10 Rounds of:2 min AMRAP:15/10 Calories or Shuttle runsMax Burpee Box Jumps (24/20)-rest 1 min- PureFit WOD 8-10 Rounds of:2 min AMRAP:10 CaloriesMax Burpee step ups-rest 1 min-