Active Recovery Day – Open Gym – 5am & 5:30pm Optional WOD Strength – Bench Press5 Rep Max ConditioningOn the 1:30 x 10rds:1-2-3-4-5-6-7-8-9-10 Toes 2 Bar30 Double UndersMax Calories

CFCody WOD 10min AMRAP:1 mile run/1600m row/ski/3mile bikeMax Clean & Jerk (135/95) -rest 3 min- 7min AMRAP:800m Run/Row/ski/2.5mile bikeMax Power Snatch (115/85) -rest 3 min- 4min AMRAP:400m Run/Row/Ski/2mile bikeMax Thrusters (95/65) PureFit WOD 8mi... Continue Reading

CFCody WOD Murph Prep WOD #2 For Time:800m run/Row/Ski/Bike 48/40 cals5 Rounds of Cindy400m run/Row/ski/Bike 24/20 cals3 Rounds of Cindy200m Run/Row/Ski/Bike 12/10 cals1 Round of Cindy -25min cap- Cindy =5 Pull ups10 Push ups15 Squats PureFit WOD Murph Pr... Continue Reading

WOD, Teams of 3 For Time (25 Minute Cap):15 Rope Climbs (subs=3 strict pull-ups/lay to stand rope climb/renegade row)400m Team Run (500m row or ski)75 Thrusters (95/65)800m Team Run (1,000m row or ski)75 Thrusters (95/65)400m Team Run15 Rope Climbs

WOD 5 Rounds for Time:400/350 Meter Row15 Deadlifts (185/135)15 Bar-Facing Burpees*Time Cap: 20 Minutes PUREFIT 5 Rounds For Time:300M Row12 Deadlifts12 Burpees/Slamballs*Time Cap: 18 Minutes