CFCody WOD 16 min AMRAP: 400 meter run/row/ski/bike (25/20) cals 15 OHS (95/65)(75/55) 15 KBS (70/55)(55/35) PureFit WOD 14 min AMRAP: 400 meter run/row/ski/bike (25/20) cals 15 Banded OHS 15 KBS

Teams of 2: 5000m Row/Ski P1: Row (you choose distance) P2: 1 Rd of 5 pull-ups + 10 Push-ups + 15 squats

CFC AMRAP x 25 Plank Hold 1 min 10 Bar Muscle ups/c2b Pull-ups/pull ups DB Overhead Carry (50/35) 100m PureFit AMRAP x 17 Plank Hold :30 10 Ring Rows DB Overhead Carry 100m

CFC 50 SDLHP (135/95) 50 V-Ups 50 Box Jump Overs 800m Run PureFit 35 SDLHP 35 V-Ups 35 Box Step-Ups 800m

CFC 5:30am class 3 rds 15 DL 5 Push-Press 5 Bar MU Then 1000m Row Then 3rds 15 DL 5 Push-Press 5 Bar MU 5:30pm Open Gym