CFCody WOD 15 Rounds:15/12 Calories/200m run12 Burpees -30 min time cap- PureFit WOD 10-12 rounds:12 Calories/200m run10-12 burpees/up downs -20 min time cap-

CFCody Team WOD Teams of 2-3:30 min AMRAP:Max Calories-15 Box Jumps (24/20)-15 DB Snatch (50/35)(35/25) Teams of 2teammate 1 on machine while teammate 2 completes Box Jumps & DB snatch, switch position when teammate 2 is done. Teams of 3teammate 1 on machine, while teammate 2 completes Box jumps & DB snatch, teammate 3 REST. […]

CFCody WOD Strength – Overhead Squats5 x 3WOD‘Nancy’5 Rounds:400m Run15 Overhead Squats (95/65)(65/45) *This is a Glory Board WOD…Record your times on the board! PureFit WOD Skill WorkBanded/PVC Overhead SquatsWOD‘Nancy’4-5 Rounds:400m run/row/ski15 Banded/PVC pipe Overhead Squats

CFCody WOD For Time:100/80 Calories80 Single DB Hang Clean & Jerks (50/35)(35/25)60 Single DB Step ups (24/20)40 x 10m shuttles200m Double DB Farmers Carry -25 min time Cap- PureFit WOD For Time:60 Calories50 Single DB Hang Clean & Jerks40 Single DB step ups30 x 10m shuttles100m Double DB Farmers Carry -20 min time Cap-

Active Recovery Day Open Gym: 5:30am & 5:30pm Optional WOD “Angie on the run”30min AMRAP:100 Pull ups100 Push ups100 Ab Mat sit ups100 Squats*Every 2 min run/row/ski 200m