Active Recovery Day Open Gym 5:15-6:15am & 5:30-6:30pm Optional WOD Every 5min x 7:3 Push Press2 Push Jerks1 Split Jerk-build in load or 5 rounds for calories2min Bike, row, ski-rest 2 min-

CFCody WOD 2 Rounds For time:200m Run/row/ski/Bike (10/12)15 Back Squats (95/135)200m Run12 Front Squats 200m Run9 Overhead squats PureFit WOD 2 Rounds for time:200m run/row/ski/bike (10)DB front squats200m Run12 DB push press200m run9 Thrusters

CFCody WOD Murph Prep WOD “Cindy” 20 min AMRAP:5 Pull ups10 Push ups15 Air squats -This is a GLORY BOARD workout. In order to make the glory board ALL reps must be full range of motion. chin over the bar, chest to the deck & squats below p... Continue Reading

30 Rounds for Time (with a Partner) 3 Bar Facing Burpees 3 Power Cleans (135/95 lb) 3 Front Squats (135/95 lb) 3 Push Jerks (135/95 lb) Every 5 minutes, complete: 100m partner run rotate after partner completes full round (15 rds per partner)

CFC 3 rounds for time of:50 double-unders or 100 singles12 deadlifts (155/225 lb) Right into…800-m run PureFit 3 rounds for time of:50 single-unders12 KB deadlifts  Right into…600-m run/row