CFCody Team WOD Teams of 2:4 Rounds:400m run/row/ski/bike (24/20) -Together6 rope Climbs20 Clean & Jerks (185/135)(135/95) Rope Climb Subshalf distance2 Lay to Stand = 1 rope climb2 Devils Press = 1 rope climb2 renegade rows with push ups = 1 rope climb

CFCody WOD Open WOD 18.212 min on the clock complete:1-2-3-4-5-6-7-8-9-10DB squats (50s/35s)(35s/20s)Burpees over DB-with remaining time in 12 min-Find a 1 Rep Max Clean PureFit WOD 1-2-3-4-5-6-7-8-9-10DB squatsUp downs/burpees-8 calories after every set- -15 min cap-

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