WOD10 rounds for time:2 rope climbs (15/15 ft), 1 rope climb attempt, 2 lying pull-to-stands, 3 renegade rows10 GHD sit-ups or 15 AbMat sit-ups25 double-unders, 40 single-unders, 25 toe taps to a plate PUREFIT10 Rounds for Time1-2 Rope lay to stand/ 7 ring rows10 situps15-25 single jumps/ toe touches

CFCody Team WOD Teams of 2-325min AMRAP:Station 110/12 Calories Row/Ski/Bike/Run 200m Station 2100m DB carry (1 or 2 DB, carry however) Station 310 Body Saw12 plank shoulder taps14 ab mat Sit uos -1 Teammate per station. Switch when all teammates are done. 

CFCody WOD “Kelly”5 Rounds:400m Run/Row/Ski/Bike (20/24)30 Box Jumps (20/24)30 Wall Balls (14/20)-Glory Board workout, must be done as written to make the glory board.  Workout options 1- As written2- 3 Rounds3- With a partner, decide on how many rounds. Run together, divide reps however PureFit WOD “Kelly-ish”3-4 Rounds:400m Run/Row/Ski/Bike (20)15 Box Jumps15 Wall Balls

CFCody WOD 27-21-15-9 reps for time: Hang power cleans (65/95 lb)(45/65)(35/45) Toes-to-bars/knees 2 elbows/weighted sit ups Calories (400/300/200/100 run) PureFit WOD 27-21-15-9 reps for time: Dbl DB Hang power cleans Hanging knee raises/weighted sit ups Calories

Active Recovery Day Open Gym5-6am & 5:30-6:30pm Optional WOD Front Squat3-3-3-3-3 Every 2min x 515/20 CaloriesMax HSPU-1 min rest-