Open Gym Times: 5:30-6:30 am & 5:30-6:30 pm WOD 5 Rounds For Time:60 Double Unders9 Hang Power Cleans (155/105)1-2-3-4-5 Rope Climbs *Rest 1 Minute After Each Round

WOD For Time:800m Run/Row/Ski40 Burpees To a Target100m Farmers Carry (50’s/35’s, 35’s/20’s)800m Run/Row/Ski30 Strict Pull Ups100m Farmers Carry800m Run/Row/Ski20 Burpee Pull Ups800m Run/Row/Ski10 DB Burpees100m Farmers Carry PUREFIT For Time:800m Run/Row/ski25 burpees/updowns100m Farmers Carry600m Run/row/ski25 pullups100m Farmers Carry400m run/row/ski25 DB bench press100m Farmers carry200m run/row/ski25 Db rows100m farmers carry

STRENGTHBack Squat: Build to heavy set of 3 Reps WODOn the 3:00 x 7 Rounds:400m run/row/ski8 Front Rack Box Step Ups (95/65, 75/55) PUREFIT STRENGTH: Goblet/DB squat- 5-5-5-3-3 WODOn the 3:00 x 6 Rounds:300m run/row/ski8-12 Step ups (with weight or body weight)

CFCody Team WOD Teams of 2:8 min AMRAP:80 Overhead Squats80 Burpees over the barMax Calories (together) 4 rounds – Increase wt each round Round 1: (95/65)(45/35)Round 2: (115/85)(75/55)Round 3: (135/95)(95/65)Round 4: (155/105)(115/85)

CFCody WOD 300 Double Unders2 mile run/3200 meters100 Toes to Bar/Knees to Elbows/weighted sit ups *Partition reps however…Make this your own today! -30 min Cap- Strategy Examples:4 Rounds: 75 Double Unders, 800m run, 25 T2B1 mile run, 10 rounds of: 30 Double Unders + 10 T2B, 1 mile run PureFit WOD 800m Row/run/ski 8 Rounds […]