Active Recovery Day Open gym @ 5:15am & 5:30pm Optional WOD 7 sets for Load:1 clean Pull1 Clean1 Hang Clean*add weight  and/or Every 5:00 x 5:400m Run -If  you go heavy on the clean complex cut run sets to 3 or 4. 

CFCody WOD 2 Rounds:50 Double Unders/75 single unders40 AbMat sit ups30 C2B pull ups/ Post WOD 10min EMOM:Min 1: 10 GHD Back Extensions/15 supermansMin 2: :20 side plank hold/side PureFit WOD 12 min AMRAP:25 single unders/15 slam balls15 AbMat sit ups10 ring rows/pull ups Post WOD8min EMOMMin 1: 10-15 supermansMin 2: :20 side plank hold/side  

CFCody WOD Summer Fever Nutrition Challenge WOD 22min Clock:@ 0:00  complete:1 mile run or 1600m Row/Ski*rest until 12min @ 12min complete:10min AMRAP of Cindy:5 pull ups10 push ups15 Air Squats*WOD done at 22min. -Use the Scorecard to record EXACTLY how you complete this workout. You will re-test the EXACT same way at the end of […]

Partner WOD (or by yourself)“Andi”For time:100 hang power snatches (45/65 lb)(35/45 lb)100 push presses100 sumo deadlift high pulls100 front squats*divide reps with partner however you want

WOD3 rounds for time:20 single-DB reverse lunges (35/50 lb)(20/35 lb)20 burpees200-m farmers carryPost-workoutAccumulate:10 DB Turkish get-ups/arm PUREFIT 3 Rounds for Time:20 Reverse Lunges15 Burpees/Up Downs/ 10 cals100 M Waiter’s Carry Finisher: Practice unweighted Turkish Getups