CFCody WOD For Time: 1200m Run/Row/Ski/Bike (60/72) Rest 3 min 800m run/Row/Ski/Bike (40/48) Rest 2 min 400m Run/Row/Ski/Bike (20/24) Rest 1 min 200m Run/Row/Ski/Bike (10/12) PureFit WOD For Time: 800m Run/Row/Ski/Bike (40) rest 3 min 600m Run/Row/Ski/Bike (30) Rew 2 min 400m Run/Row/Ski/bike (20) rest 1 min 200m Run/Row/Ski/Bike (10)

Active Recovery Day Open Gym @ 5-6am & 5:30-6:30pm Optional WOD 15-12-9-6-3Deadlifts30-24-18-12-6Burpees over the bar

CFCody WOD 4 sets for Max Reps 3min AMRAP 400/500 Row/Run/ski/Bike (20/24) Max Dbl DB Step Ups Overs (35/50)(20/20) -rest 3 min- Finisher 4 sets: :30 Russian Twist :30 rest PureFit WOD 4 sets for Max Reps 3min AMRAP 300m Row/Ski/Run/Bike (15) Max Dbl DB Step Ups -rest 3 min- Finisher 4 sets: :30 Russian […]

CFCody WOD 20min EMOMMIn 1: Max Strict Pull upsMin 2: Max strict Ring Dips/strict pressMin 3: Max Ab Mat Sit upsMin 4: :40sec machine/Battle ropes PureFit WOD 16min EMOMMin 1: Max strict Pull upsMIn 2: Max DB Strict pressMin 3: Max Ab Mat Sit upsMin 4: :40sec machine/Battle ropes

10 rounds for time with a partner:16/20-cal row20 single-arm DB cleans (35/50 lb)– Partners alternate full rounds.