Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD 4rds: 20 calorie Bike 10 burpees 20 wall balls *Choose a weight on the WB’s that you know you can go unbroken

CFCody WOD 14 min AMRAP: 2 Bar Muscle ups/c2b pull ups/strict pull ups 4 SDHP (115/85)(95/65) 6 Burpees over the bar 8 V-ups/weighted sit ups PureFit WOD 14 min AMRAP: 2  pull ups 4 KB SDHP 6 Burpees over the KB 8 V-ups/Knee Tucks/weighted sit ups

CFCody WOD 20-18-16-14-12-10-8-6-4-2 DB/KB Box step ups (50/35)(35/25) 2-4-6-8-10-12-14-16-18-20 DB/KB Push Press (50/35)(35/25) *Goal is DB/KB in each hand, but scale as needed. *Can hold DB/KB in front rack, Goblet hold, or farmers carry for Step ups. P... Continue Reading

Teams of 2: Break up meters and reps however you choose 4 Rds 1000m Row 30 Box Jumps 30 Wall Balls

CFC 5rds 15 Cals 20 DB Snatches (50/35) 15 T2B/K2E/Wallball Sit-ups PureFit 5rds 12 Cals 16 DB Snatches 12 Sit-Ups