CFCody WOD On the min x 8 min:6 DB/KB Front Squats (50s/35s)(35s/20s)Max Devils Press -rest 3 min- 8 min AMRAP:Max calories Bike/ Ski/ Row -rest 3 min- On the min x 8 min:6 Tall Box Jumps (30/24)(24/20)Max L Sit hold *for L-Sit you can hang from rig or rings or hold between 2 boxes *to […]

Active Recovery Day Open Gym from 5-6am & 5:30-6:30pm Optional WOD 500/400m row/run/ski21 Burpees over the erg500/400m row/run/ski18 burpees over the erg500/400m row/run/ski15 burpees over the erg …..continue dropping 3 burpees until 3 Burpees over the erg 500/400m row/run/ski -28min time cap-

CFCody WOD Strength – Push Jerk (12min clock)Build to a Heavy set of 5 Conditioning27-21-15-9CaloriesPush Jerk (135/95)(95/65) PureFit WOD StrengthEMOM x 5:5 DB Push press-Increase weight each set if possible Conditioning27-21-15-9CaloriesDB Push pressab mat sit ups

CFCody WOD 2 Rounds:10 Bar Muscle Ups/C2B pull ups/pull ups20 Bar facing Burpees30 Deadlifts (225/155)(155/105)40 Wall Balls (20/14) PureFit WOD 2 Rounds:10 pull ups/ring rows20 slam Balls30 KB Deadlifts40 Wall Balls

WODAMRAP 18 minutes, teams of 24 alternating DB snatch8 wall ball12 ABMAT situps16 double unders *partner 1 completes a round while partner 2 rests, then switch