Open gym times 5:30 am & 5:30 pm WOD“Lyla”10-9-8-7-6-5-4-3-2-1Ring Muscle Ups/Chest to Bar Pull-Ups/Burpee Pull-UpsClean & Jerks (Bodyweight)(95/65) *Time Cap: 20 Minutes

WODAMRAP 2-2-2-3:15/12 Calorie Row9 Burpee Box Jump Overs (24/20)Max Toes to Bar Rest 1 Minute Between Rounds PUREFIT15 Min AMRAP10 Cals10 Box Step Ups10 Situps/Knee Raises

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 […]