CFCody Team WOD Teams of 210 Rounds of:30 Double Unders/45 single unders15 Pull ups15 Thrusters (95/65)(65/45)200m Run/Row/Ski/Bike (12/10) *Complete round then swap, Run together. -35min cap-

CFC 3 rounds for time:50 air squats7 ring muscle-ups10 hang power cleans (95/135 lb) PureFit 3 rounds for time:50 air squats7 ring rows10 Ball Slams

CFC Every 2:00 for 10 rounds:2 snatches + 7-10 Cals– Start light, and add weight as technique allows, working up to a heavy set of 2. PureFit Every 2:00 for 10 rounds:5 KBS + 7-10 Cals

Open Gym: 5:30am and 5:30pm WOD For time:300 m– Rest 1:00600 m– Rest 2:00800 m– Rest 4:00600 m– Rest 2:00300 m

WOD Open WOD: 12.3 AMRAP 18:15 box jumps (20/24 in)12 push presses (75/115 lb)9 toes-to-bars– Step down from the box. PureFit AMRAP 18:12 box step ups10 DB push presses 9 Sit-Ups– Step down from the box.