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

CFCody WOD 5 min AMRAP:T2B/K2E/weighted sit ups-On the Min complete-9 Deadlifts (185/135) rest 2 min 5 min AMRAP:HSPU-On the min complete-9 Deadlfits (185/135) HSPU subsBox HSPUring push upselevated push upsDB seated press PureFit WOD 12 min AMRAP:10 Calories8 KB Deadlifts10 Calories8 weighted sit ups

CFCody WOD Strength/Skill – 12minSnatch Complex – Build to a Heavy1 Snatch Pull + 1 Snatch High Pull + Squat Snatch *Use this time to break down the snatch & get comfortable with this movement. Conditioning:7 min AMRAP:1500m Row/ski/1200m run/(75/60) cal bikeMax DB Floor Press (50s/35s)(35s/20s)directly into… 5min AMRAP:1000m Row/ski/800m run/(50/40) cal bikeMax DB Floor […]

“Double or Nothing” Teams of 3:18min AMRAP:1 Mile run (together)200 Double UndersMax Power Snatch (135/95)(95/65) *Every Break on Double Unders complete-5 Burpees -Can not move onto Snatches until all partners are done with Double Unders-All partners do Double Unders at same time, each partner competes 200 reps. Double Under Sub300 Single Unders30/24 Calories