Active Recovery Day Open Gym5-6am & 5:30-6:30pm Optional WOD 2 Rounds:1600m Run/row/Ski/Bike (80/96)15 Deadlifts (225/315)(155/225)(115/185)

CFCody WOD Skill/Strength3 sets5 Bench Press-build to workout weight 5 Rounds:15 Box Jumps (24/30)15 Bench press (95/135) or DB floor press200m Run/Row/Ski/Bike (10/12) PureFit WOD Skill/Strength3 sets5 DB Floor Press-build to workout weight 4-5 Rounds:15 Box Jumps (24/30)15 DB floor press200m Run/Row/Ski/Bike (10/12)  

CFCody WOD Murph prep Monday – Week 1 For time:800m Run/Row/Ski/Bike (40/48)5 Rounds Cindy400m Run3 Rounds Cindy200m Run1 Round Cindyl Cindy = 5 Pull ups10 Push ups15 Squats PureFit WOD Murph prep Monday – Week 1 For time:600m Run/Row/Ski/Bike (40/48)4 Rounds Cindy400m Run3 Rounds Cindy200m Run1 Round Cindyl Cindy = 5 Pull ups10 Push ups15 Squats

AMRAP 20 with a partner:400-m runHandstand walk (100 ft) or 50 push-press (95/65)(65/45)100 walking lunges– Run together.– Split the handstand walk evenly (50 ft each)– Share the lunges and push-press as desired.

CFC 3 rounds for time:50 air squats7 ring muscle-ups or jumping MU’s or low ring transitions or 10 ring rows10 hang power cleans (95/135 lb) PureFit 3 rounds for time:35-50 air squats10 ring rows10 DB hang power cleans