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

WOD 25 Min AMRAP Run/row 400m 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Air Squats PUREFIT 20 Min AMRAP Run/Row 400m 10 Pull Ups 15 Push Ups 20 Sit Ups 25 Air Squats

Strength Every 2 minutes for 10 minutes: 1 squat snatch + 2 hang power snatch (should not be missing any attempts, increase weight each round) WOD 10 Min AMRAP 30 Double Unders 15 Power Snatch 75/55 PUREFIT 15 Min AMRAP 30 Single Jump Ropes 15 Alternating DB Snatch 7 Cals

CFCody Team WOD Congo Line style 6 rounds each of: 12 DB/KB snatch (55/35) 6 Burpee’s over the DB/KB 12 DB/KB clean & Jerks (6 on each side)(55/35) 6 hops over the DB/KB (over & back = 1 hop) How it works- Partner 1 starts on Snatch, when they finish they move to burpee’s, and […]

CFCody WOD 5 Rounds: 7 Bar Muscle ups/C2B pull up/pull up/strict pull up 14 Handstand Push ups/seated press Goal: Sub 13 min PureFit WOD 5 Rounds: 7 pull ups/ring rows 14 Push ups 200 meter run