CFCody WOD WOD (25 min cap)10-9-8-7-6-5-4-3-2-1Hang Power Snatch (115/75)(95/65)T2B/K2E/weighted sit upsReverse lunge (115/75)(95/65)*complete 200m run/row/ski/bike (12/10) after ever ODD set PureFit WOD WOD – (20min cap)10-9-8-7-6-5-4-3-2-1Alternating DB snatchweighted sit ups/knee raisesweighted walking lunges*complete 200m run/row/ski every ODD set

CFCody WOD 4 Rounds for time: 15 Bar facing burpees15 Front Squats (115/85)(95/65)75 Single Unders -20min time cap- PureFit WOD 3-4 Rounds:5 up downs/burpees10 Slam Balls15 DB Squats40 Single unders/10 calories

Team WODTeam of 2: 30min AMRAP: 100/80 calories 50 Partner wall balls 50 box jumps 400m med ball run (switch every 200m) 50 slam balls 50 partner med ball sit ups

WOD6 rounds for time:9 deadlifts (155/225 lb)(105/155 lb)(55/75 lb)100m KB farmers carry– Athlete chooses the farmers carry load. PUREFIT5 rounds for time:9 Ring Rows9 KB Deadlifts100M KB farmers carry

WODFor time:21-15-9:Hang power cleans (95/135 lb)(75/115 lb)(45/65 lb)15-12-9:Strict handstand push-ups/ Pike handstand push-ups (decrease reps to 12-9-6 if necessary) Post-workout:On a 10:00 clock:3 hang power cleans– Build to a heavy set. PUREFIT For Time:21-15-9Hang DB cleanPushupsCalories Finisher: 3 Rounds 15 Russian Twists, :30 Plank, 15 situps1:00 rest btwn rounds