Active Recovery Day Open gym5 – 6am & 5:30-6:30pm Optional WOD Every 4min x 48 Hand Release Deadlift (heavy)200ft Farmers Carry -build in weight as mechanics allow-choose farmers carry weight

CFCody WOD Strength/SkillEvery 1:30 x 6:Set 1 & 2: 3 Clean & JerksSet 3 & 4: 2 Clean & JerksSet 5 & 6: 1 Clean & Jerk-build as mechanics allow, heavier than workout weight if possible. Glory Board WOD“Grace”30 Clean & Jerks (95/135) or  5 Rounds5 Clean & jerks (95/135)(95/65)(35/45)200m Run/Row/Ski/Bike (10/12) PureFit WOD 3 […]

CFCody WOD Option 1: For Time: 400m Run/Row/Ski/Bike (20/24) 50 DB Bench Press (35s/50s)(25s/35s) 400m Run/Row/Ski/Bike (20/24) 50 Ring Push ups 400m Run/Row/Ski/Bike (20/24) 50 Hand Release Push ups 400m Run/Row/Ski/Bike (20/24) Option 2: 2 Rounds: 200m Run/Row/Ski/Bike (10/12) 25 DB Bench Press (35s/50s)(25/35s) 200m Run/Row/Ski/Bike (10/12) 25 Ring/hand elevated push ups 200m Run/Row/Ski/Bike (10/12) […]

For Time (with a Partner)(one partner works at a time) 800m Run together 150 Sit-Ups 125 Wall Balls 75 Pull-Ups 25 Devils Press (50/35)

CFC 30-24-18-12-6 rep for time of:Cal rowLateral burpees over the DBAlternating DB snatches (35/50 lb) PureFit 20-15-10-5 rep for time of:Cal row burpeesAlternating DB snatches