WOD For Time: Run 800 meters 30 KB Swings 70/55 150 Double Unders 30 KB Swings 70/55 Run 800 meters PUREFIT For Time: Run/Row 600M 20 KBS 125 Single Jump Rope 20 KBS Run/Row 600M

WOD 4 Rounds: 200M Row/Ski/Run 15 Front Squats 135/95 35 Sit-ups 15 Pushups PUREFIT 4 Rounds: 200M Row/Ski/Run 10 Pushups 15 Goblet Squats 20 Situps

Team WOD 50 Wall Ball 100 alternating DB Snatch (55/35) 200 Double unders 400m run/row/ski 200 Double unders 100m single arm DB walking lunge (55/35) 50 DB box step overs (55/35) *split reps up however between teammates. Run together!  

CFCody WOD 4 rounds: 3 Power Cleans (185/125)(135/95) 5 Front Squats 400 m run/row/ski -rest 3 min b/t rounds- PureFit WOD Teams of 2: 4-5 rounds each: 10 Wall Ball 1 shuttle sprint 10 jumping lunges/step back lunges 1 shuttle sprint 10 up downs/burpees -teammate completes entire round then switches with teammate

CFCody WOD 21-15-9 T2B/weighted sit up/med ball sit up Power Snatch (115/75)(95/65) Goal: sub 8min Rowing/Running Conditioning 100m run/row/ski 200m 500m 1000m *rest 1-2 min b/t sets. PureFit WOD 21-15-12-9 med ball sit ups/weighted sit ups alternating DB snatch DB/KB walking lunges -200m run/row/ski after each set