CFCody WOD Murph prep Monday – Week 1 For time:800m Run/Row/Ski/Bike (40/48)5 Rounds Cindy400m Run3 Rounds Cindy200m Run1 Round Cindyl Cindy = 5 Pull ups10 Push ups15 Squats PureFit WOD Murph prep Monday – Week 1 For time:600m Run/Row/Ski/Bike (40/48)4 Rounds Cindy400m Run3 Rounds Cindy200m Run1 Round Cindyl Cindy = 5 Pull ups10 Push ups15 Squats

AMRAP 20 with a partner:400-m runHandstand walk (100 ft) or 50 push-press (95/65)(65/45)100 walking lunges– Run together.– Split the handstand walk evenly (50 ft each)– Share the lunges and push-press as desired.

CFC 3 rounds for time:50 air squats7 ring muscle-ups or jumping MU’s or low ring transitions or 10 ring rows10 hang power cleans (95/135 lb) PureFit 3 rounds for time:35-50 air squats10 ring rows10 DB hang power cleans     

CFC 5 rounds for time::30 L-sit or :30 max sit-ups14/18-cals10 DB burpees (35/50 lb)– Rest 2:00 between rounds.– Use two dumbbells. PureFit 5 rounds for time::30 L-sit or :30 max sit-ups10/12-cals10 devils press– Rest 2:00 between rounds.– Use two dumbbells.  

Open Gym:  5:15am and 5:30pm WOD AMRAP 15:3-6-9-12…Chest-to-bar pull-ups– Row 12/15 calories after each round.