Team WOD Teams of 2: Buy In: 800 meter run/row/ski/Bike cals (50/40)(each) 6 Rounds Each: 8 DB Right arm OH Walking Lunges (55/35)(35/25) 6 DB Snatch (55/35)(35/25) 8 DB Left Arm OH Walking Lunges Buy Out: 150 Wall Balls (divide up however)  

CFCody WOD 5 sets 20 Calories 10 Thursters (135/95)(95/65) 5 Muscle ups/C2B pull ups/strict pull ups -rest 1 min after each set- PureFit WOD 14 min AMRAP: 15 calories 10 DB thrusters 5 pull ups/ring rows

CFCody WOD 5 rounds: 12 Calories/200 meter run 6 OHS (95/65)(75/55) 40 Double Unders/80 single unders 6 Sumo-deadlift High Pulls (95/65)(75/55) PureFit WOD 5 Rounds: 12 Calories/200 meter run 6 KB goblet squats 40 single unders 6 KB SDHP

Active Recovery Day! Open Gym 5:30am & 5:30pm Optional WOD For time: 1000m row 250m ski erg 50ft front rack KB lunges (55/35) 750m row 500m ski erg 50ft front rack KB lunges 500m row 750m ski erg 50ft front rack KB lunge 250m row 1000m ski erg

CFCody WOD Every 3 min x 5: 5 Power Snatch (135/95)(95/65) 10 Push Jerks (135/95)(95/65) 10 Toes 2 Bar/weighted sit ups PureFit WOD Every 3 min x 5: 10 DB snatch 10 DB Push press 10 weighted sit ups