Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WOD For Time: (38min time cap)2 min ON 1 min OFF4000m Bike2000m Row100 Toes 2 Bar/knee raised/weighted sit ups other conditioning distances1600m run1600m ski -choose 2 different options

CFCody WOD Strength – Back SquatBuild to a heavy Single (20min tops) EMOM x 15min:Min 1: 1 Wall Ball (20/14) + max BurpeesMin 2: 2 Wall Balls + max BurpeesMin 3: 3 Wall Balls + max Burpees…..continue until…Min 15: 15 Wall Balls + max Bur... Continue Reading

CFCody WOD 20 min AMRAP:1 Power Clean (185/135)(135/95)1 ring/bar Muscle up100m Run/Row/Ski/Bike (10/8)2 Power Cleans2 Ring/bar Muscle ups100 m run3 PC3 MU100m run….continue adding 1 rep for 20mins. Muscle Up SubstitutionsStrict Pull upsRing/Bar Dip... Continue Reading

Team WOD (teams of 2) For Time (1 teammate works at a time)1 Mile Row100 Push Ups1 Mile Run100 Thrusters (45/35)1 Mile Row

StrengthDeadlift: Build to a Heavy Set of 10 Reps WODFor Time (25 Minute Cap):15-12-9-6Deadlifts (225/155, 155/105)Calories (add 4 to each, 19-16-13-10)Directly into…6-9-12-15Toes to BarCalories (add 4 to each, 10-13-16-19) PUREFIT Strength: Deadlif... Continue Reading