CFCody WOD Snatch complex5 sets:1 snatch DL1 Snatch Pull1 Snatch 1 OHS-Build each set as mechanics allow On a 4min Clock:Max Snatch (105/155)(75/115)-rest 4 mins- On a 3min Clock:Max Snatch (125/185)(95/135)-rest 3 min- On a 2min Clock:Max Snatch (145/205)(105/155) PureFit WOD 15min AMRAP::40sec Battle ropes6 Right arm DB Snatch12 slam balls6 Left arm DB Snatch

CFCody WOD 75-50-25Wall Balls (14/20)Ab Mat sit upsCalories/600-500-400m run -30min cap- PureFit WOD 50-35-15Wall BallsAb Mat sit upsCalories/500-400-200m Run -20min cap-

Active Recovery Day Open Gym5-6am & 5:30-6:30pm Optional WOD 2 Rounds:1600m Run/row/Ski/Bike (80/96)15 Deadlifts (225/315)(155/225)(115/185)

CFCody WOD Skill/Strength3 sets5 Bench Press-build to workout weight 5 Rounds:15 Box Jumps (24/30)15 Bench press (95/135) or DB floor press200m Run/Row/Ski/Bike (10/12) PureFit WOD Skill/Strength3 sets5 DB Floor Press-build to workout weight 4-5 Rounds:15 Box Jumps (24/30)15 DB floor press200m Run/Row/Ski/Bike (10/12)  

CFCody WOD Murph prep Monday – Week 1 For time:800m Run/Row/Ski/Bike (40/48)5 Rounds Cindy400m Run3 Rounds Cindy200m Run1 Round Cindyl Cindy = 5 Pull ups10 Push ups15 Squats PureFit WOD Murph prep Monday – Week 1 For time:600m Run/Row/Ski/Bike (40/48)4 Rounds Cindy400m Run3 Rounds Cindy200m Run1 Round Cindyl Cindy = 5 Pull ups10 Push ups15 Squats