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-

CFCody WOD 15min AMRAP:3 Wall Walks15 Burpees60 Double Unders/75 Single Unders Finisher4 rounds::20 hollow rock:10 rest:20 Superman hold:10 rest PureFit WOD 15min AMRAP:3 inchworms + 2 push ups/wall walks10 up downs/Burpees/slam balls60 Single Unders/200m row Finisher4 rounds::20 hollow rock:10 rest:20 Superman hold:10 rest