CFCody WOD 12min AMRAP:100m Single arm KB/DB suitcase carry (53/70)7 R-arm KB/DB snatch7 L-arm KB/DB snatch*goal is to use the same weight for the carry and snatch FinisherNot for time100 KB/DB side bends PureFit WOD 12 min AMRAP:100m single KB/DB suitcase carry7 R-arm KB/DB snatch7 L-arm KB/DB snatch FinisherNot for time:50 KB/DB side bends

CFCody WOD Fight Gone Bad3 Rounds:1 min @ each movement for MAX repsWall Balls (14/20)Sumo-deadlift high pulls (55/75)Box Jumps (20)Push press (55/75)Row for calories-Rest 1 min between rounds- PureFit WOD Fight Gone Bad3 Rounds:1 min @ each movement for MAX repsWall Balls KB Sumo-deadlift high pulls Box step upsDB Push press Row for calories-Rest 1 min between rounds-

Active Recovery Day Open Gym: 5:15am – 6:15am & 5:30pm – 6:30pm Optional WOD 100-80-60-40-20Double Unders/single unders-Complete 20 T2B/K2E/weighted sit ups after each set ex: 100 Double Unders + 20 T2B, 80 Double unders + 20 T2B, ….

CFCody WOD Strength (15min tops)Back Squat5-5-5-5-5-complete a lift every 2-3min 8-10 Rounds:3 Muscle ups (bar or ring)4 TALL Box Jumps (24/30) Muscle up progressionC2B pull upsStrict pull upsJumping bar/ring MU PureFit WOD 5 rounds:5 Pull ups/ring rows10 DB step ups (5 each leg)15 med ball sit ups100m run/row/ski/bike (5)

CFCody WOD 3 rounds:400m Run/Row/Ski/Bike (20/24)21 Med Ball Squat Cleans (14/20)12 Power Cleans (105/155) Post WOD2 Sets:400m Run-rest 3min b/w sets PureFit WOD 3 Rounds:200m Run/Row/Ski/Bike (20)12 Med Ball front squats400m Run/Row/Ski/Bike (10)12 Med Ball Power Clean200m Run/Row/Ski/Bike