CFCody WOD CFCody WOD 15min AMRAP:3 Wall Walks12 KBS (35/50)15 Box Jump overs (20/24) Wall Walk progressionshorten the distanceinchworm + 10 shoulder taps PureFit WOD 15min AMRAP:3 inchworm + 10 shoulder taps12 KBS15 wall balls

Active Recovery Day Open gym 5:15-6:15am & 5:30pm-6:30pm Optional WOD 8-10 Rounds:3 Hang Power Snatch-Lift every 2 min-Build in load as technique allows and/or Every 2min x 6:15 Burpees over the rowerMax Calorie Row-rest 2 min b/t rounds-    

CFCody WOD 3 Rounds:50 Double Unders/75 single unders40 Sit ups30 push ups20 pistols Post WOD5 sets:5 strict weighted pull ups-pause @ top for :01sec PureFit WOD 3 Rounds:40 single unders30 sit ups20 push ups10 Goblet squats  

CFCody WOD “Nate”20 min AMRAP:2 Ring Muscle ups4 Handstand push ups8 KBS (53/70) Muscle up progressionBar Muscle upsStrict pull upsChest 2 bar pull upskipping pull ups Handstand Push up progressionInverted Box push upsInverted Inchworm push upsSeated DB press PureFit WOD “Nate-ish”16min AMRAP:2 banded strict pull ups/ring rows/straight bar rows4 DB seated press8 KBS

3 rounds for time:10 deadlifts (105/155 lb)10 burpees over the barbell Straight into… 3 rounds for time:10 front squats (105/155 lb)10 burpees over the barbell