Active Recovery Day Open gym from 5:30-6:30am & 5:30-6:30pm Optional WOD 3 Rounds:200m Run/Row/ski/bike (12/10)-rest 1 min-400m Run/Row/ski/Bike (24/20)-rest 1 min-600m Run/Row/Ski/Bike (36/30)-rest 1 min- -35min cap-

CFCody WOD 3 Rounds:4 Rope Climbs12 GHD/weighted sit ups16 single leg squats/reverse lunges Rope Climb subs2 devils press = 1 climb2 renegade rows = 1 climb2 lay to stand = 1 climb PureFit WOD 3 rounds:6 devils press/renegade rows/lay to stand on rope12 w... Continue Reading

CFCody WOD 5 x 2min rounds:12/10 Calorie Row24 Double Unders/36 single undersMax Wall Balls (20/14) -rest 2 min- PureFit WOD 4 x 2min Rounds:8 Calories 24 single undersMax Wall Balls -rest 2 min-

Partner WOD5 rounds for time with a partner:20 pull-ups30 wall-ball shots (14/20 lb) (9/10 ft)400-m run– Divide pull-ups and wall-ball shots evenly, and run together.

WODAMRAP 12:10 toes-to-bars15 Russian KB swings (53/70 lb)200-m run Post-workout:8 sets::20 plank hold:10 rest PUREFIT WODAMRAP 12:10 Knees 2 Elbows/weighted situps15 Russian KB swings 200-m run/row/ski, 10 cal bike Post-workout:4-6 sets::20 plank hold:10... Continue Reading