CFCody WOD Skill/StrengthEvery 2min x 5:1 Squat Clean1 Pause Front Squat1 Front Squat-build to workout weight or as mechanics allow For Time:24-18-12T2B/K2E/weighted sit up12-9-6Front Squat (135/205)(105/155) PureFit WOD 24-18-12weighted sit ups12-9-6Goblet Squats24-18-12Calories

Active Recovery Day Open Gym5:15am -6:15am & 5:30pm-6:30pm Optional WOD Strength6 Bench Press-Build each set 15min AMRAP:8 Devils press8 Dbl DB Push Press8 burpees over DB8 Cal Bike

CFCody WOD Strength/Skill5 sets/arm:1 single arm Russian KBS1 single arm Swing + Pull Back1 single arm KB Snatch 5 Rounds:12 DB/KB snatch (35/53)15 Hand Release Push Ups30 Air squats PureFit WOD Strength/Skill5 sets/arm:1 single arm Russian KBS1 single arm Swing + Pull Back1 single arm KB Snatch 3-4 Rounds:12 DB/KB snatch 15 Hand Release Push Ups30 […]

CFCody WOD StrengthDeadlift5-3-3-1-1-1-1-lift every 2 min-build to a heavy 1RM 7 Rounds For Time:30 Double Unders/45 single unders200m Run/Row/Ski/Bike (10/12) PureFit WOD 5-6 Rounds:10 KB Deadlifts45 single unders200m Run/Row/Ski/Bike (10) Finisher:200m bottom up KB carry-switch arms as needed

AMRAP 20: (teams of 2, run together, split work)2 rope climbs (15/15 ft)100-m run20 AbMat sit-ups100-m run20 KB swings (35/53 lb)