Open Gym: 5:15am and 5:30pm Optional WOD Brian rx 3 rounds for time of:5 rope climbs (15/15 ft)25 back squats (125/185 lb)  

CFC 7 rounds for time of:3 devils press5 wall balls7 toes-to-bars9 box jumps (24/30 in) PureFit 5-7 rounds for time of:3 devils press5 wall balls7 sit-ups9 box jumps or step ups

rx For time: 1,600-m run 100 pull-ups 200 push-ups 300 air squats 1,600-m run – Partition anyhow. – Wear a weight vest if you have one (14/20 lb).

CFCody Team WOD Teams of 2 – 6 Rounds: 500m row 400m run 40 alternating single dumbbell snatch (35/50) 30 partner med ball/slam ball sit ups (20) 20 burpees  *Partners row & run at the same time, one runs, the other rows. *divide reps up however. *switch machine work for the next round. 

CFCody WOD 12min AMRAP:200m Run/Row/Ski/Bike (10/12)8 Hang Squat Clean (75/115)(55/85)4 Wall Walks Wall Walk progressionhalf distanceinchworm + push up10 plank shoulder taps =1 wall walk PureFit WOD 12min AMRAP:200m Run/Row/Ski/Bike (10)8 KB squat clean4 inchworm + push ups