CFCody WOD 16min AMRAP:20/25 Calorie Bike/Row/Ski/Bike/400m Run15 Box Jumps (20/24)3 Rope Climbs or 6 Devils Press (25s/35s) PureFit WOD 16min AMRAP:20 Calories/300m Run15 Box Step Ups12 DB clean & press (6 each arm)

Active Recovery Day Open Gym @ 5:15am & 5:30pm Optional WOD 10 sets for Load:2 Front Squats-complete a lift every 2-3min

CFCody WOD Skill/Strength5 Sets: (Build in load)Snatch pull + Power Snatch + Hang Power Snatch-Complete a lift every 2min 10-9-8-7-6-5-4-3-2-1Bar Facing BurpeesHang Power Snatch (75/115) PureFit WOD 10-9-8-7-6-5-4-3-2-1Up Downs/BurpeesDB Snatch (each arm)50ft shuttles (25ft down + 25ft back)  

CFCody WOD “Fran”21-15-9Thrusters (65/95)Pull ups-Fran is designed to be super fast & high intensity. adjust movements so you can complete in under 8min.  Finisher30-20-10weighted sit up/GHD sit upKBS (light)-200m run/row/ski/bike(10/12) calories after each set. PureFit WOD “Fran-ish”21-15-9DB Thrustersring row/pull upsweighted sit ups-200m Run/row/ski/bike(10) after each set

WOD5 rounds for time with a partner:40 walking lunges30 KB swings (35/50 lb)( 25/35 lb)20 KB goblet squats (35/50 lb)(25/35 lb)10 single-DB devils presses (35/50 lb)(25/35 lb)– Split work as desired.