Rest Day Open gym 5:30a.m. & 5:30 p.m.

WOD AMRAP x 20: 200m run, row, or ski 5   Muscle-ups, chest-to-bar pull-ups, pull-ups 10 Hang Power Snatch 115/75, 95/65 15 Medicine ball sit-ups PUREFIT AMRAP x 18: 200m run, row, or ski 5 Ring rows or banded pull-ups 10 DB Snatch 15 Russian KBS

Strength Front squat 5-5-5 WOD 4 rounds, 1 minute per station, for max reps of: Squat Clean 135/95, 95/65 Calories Push Jerk 135/95, 95/65 Rest (1 minute) PUREFIT 4 rounds, 1 minute per station, for max reps of:  (not working more than :40) Med Ball Squat Clean Sit-ups or Crunches Cals Rest (1 minute)  

CFCody Team WOD -Murph Prep- “Bradley” 10 Rounds: 100m Sprint 10 Pull ups 100m Sprint 10 Burpee’s …rest :30sec after each round… *can complete this individually or with a partner Teams of 2- Divide pull ups & burpees however, run together.

CFCody WOD EMOM X 20: Min 1 – 12 Power cleans (135/95)(95/65) Min 2 – 12 T2B/weighted sit up/med ball sit up Min 3 – 12 Front squats(135/95)(95/65) Min 4 – 12 calories/200 meter run PureFit WOD EMOM X 16: Min 1 – 12 DB Power cleans Min 2 – 12 weighted sit up/med ball sit […]