Active Recovery Day Open Gym5:30am -6:30am &5:30pm – 6:30pm Optional WOD 500m Row20 Pike Push ups from a box or floor500m Row35 Hand release push ups500m Row50 Push ups500m Row

CFCody WOD 4 Rounds:1 min: Plank Hold1 min: Single DB Step ups (20/24)(35/50)1 min: Deadlifts (155/225)(105/155) Post WOD1 set: Max Effort L-sit hold-rest as needed2 sets: 50% of Max L-sit hold PureFit WOD 4 Rounds:1 min: Plank Hold1 min: Single DB Step ups 1 min: KB Deadlifts (Heavy) Post WOD1 set: Max Effort L-sit hold-rest as […]

CFCody WOD 20min AMRAP:15 Dbl DB Front Squats (35s/50s)(20s/35s)50 Double Unders/75 Single unders12 Strict Pull ups50ft Handstand Walk Handstand walk subs-30 Handstand Shoulder taps-40 Plank Shoulder taps PureFit WOD 20min AMRAP:15 Dbl DB Front Squats60 Single Unders/30 Double Unders12 banded strict pull ups/ring rows30 Plank Shoulder Taps

5 rounds with a partner:60 double-unders, each at the same time50 burpees, total at the same time400-m run, together30 alternating single-leg squats, split reps as needed with partner

CFC AMRAP 12:10 calories 8 ring dips6 single-arm Russian KB swings/arm (35/53 lb) PureFit AMRAP 12:10 calories 8 box dips/ring dips6 single-arm Russian KB swings/arm