CFCody WOD 3 Rounds:300m Run/Row/Ski/Bike (30/36):30sec rest200m Run/Row/Ski/Bike (20/24)1:00min Rest100m Run/Row/Ski/Bike (10/12)1:30min rest PureFit WOD 2-3 Rounds:300m Run/Row/Ski/Bike (30/36):30sec rest200m Run/Row/Ski/Bike (20/24)1:00min Rest100m Run/Row/Ski/Bike (10/12)1:30min rest  

CFCody WOD For Time:60/75 Calories/600m run21 Back Squats (125/185)(95/135)60/75 Calories/600m run15 Back Squats60/75 Calories/600m run9 Back Squats Finisher75 GHD Hip Extensions or Supermans PureFit WOD For Time:600m Row/Ski/run/Bike (60)21 Dbl DB Squats600m Row/Ski/run/Bike (60)15 Dbl DB squats600m Row/Ski/run/Bike (60)9 Dbl DB squats Finisher50 Supermans

Team WOD2 rounds for time with a partner:50/60-cal bikeDouble-DB walking lunges (150 ft) (35/50 lb)(20/35 lb)(bodyweight)20 wall walks (14 wall walks)(10 inchworms/push up)– Split work as needed; 1 partner works at a time.

WOD option #1Pre-workout accessory10 attempts:Max-height box jumpFor load:Deadlift 1-1-1-1-1 WOD option #2Pre-workout practice2-3 attempts:2 strict pull-ups + 2 kipping pull-ups + 1 chest to bar pull-upFor time:2-4-6-8-10: Bar muscle-ups/Pull-up (strict, kip, chest to bar)60-50-40-30-20 double unders*50 hollow rocks after WOD PUREFIT4 Rounds10 KB Deadlift10 Ringrows20 Hollow rocks50 single jumps

WOD (Open workout 18.1)AMRAP 20:8 toes-to-bars10 single-DB hang clean and jerks (35/50 lb)12/14-cal row– Perform 5 clean and jerks with one arm, and then switch. PUREFIT15:00 AMRAP8 knee ups10 single DB hang clean and jerks12 calorie row