Active Recovery Day Open Gym 5am & 5:30pm NANCY: 5 Rounds For Time: 400 meter Run 15 Overhead Squats (95/65 lb) Optional WOD

CFCody WOD StrengthBuild to a heavy set of 3 inPush Press WOD12min AMRAP:2 Push Press (75/55)(55/35)8 DB/KB Front Rack step ups (24/20)4 Push Press8 DB/KB Front Rack step ups6 Push Press8 DB/KB Front Rack step ups…..Continue adding 2 PP PureFit WOD ... Continue Reading

CFCody WOD 21-15-9-9-15-21Deadlifts (225/155)(155/105)Burpees -Complete deadlifts in no more than 2-3 sets -if you have lower back issues, sub burpees for Slam balls or calories PureFit WOD 21-15-9-9-15-21KB deadliftsSlam Balls

Teams of 2: For Time:500 Meter Row40 Toes to Bar30 Clean & Jerks (135/95)500 Meter Row30 Toes to Bar20 Clean & Jerks (135/95)500 Meter Row20 Toes to Bar10 Clean & Jerks (135/95)500 Meter Row

CFC 5 Rounds For Time:400 Meter Run 15 Overhead Squats (95/65)15-12-9-6-3 C2B PureFit: 5 Rounds For Time:200-400 Meter Run/Row (You choose distance)15 KB Goblet Squats 15-12-9-6-3 Ring Rows