Rest Day. Open Gym Times 5:00 – 6:00 a.m. & 5:30 – 6:30 p.m. Optional WODStrengthBench Press – 5 Rep Max WODAMRAP 15:5 Chest to Bar Pull-Ups30 Double Unders10 Push-Ups

WOD 10 Rounds For Time:15/12 Calorie Row/Ski OR 12/10 Cal Bike OR 200m Run15 Wall Balls (20/14)(14/10) *Rest 1 Minute Between Rounds PUREFIT 10 Rounds for Time:10 Cals or 200m Run10 Wallball*rest :45 between rounds OPTIONAL FINISHER:3 Rounds:45 Right Side Plank:45 Plank:45 Left Side Plank1:00 between rounds

StrengthOverhead Squat – 10 Rep Max WOD3 Rounds for Time:400m Run OR 500m Row or Ski 20 Burpees to Target (6″)1,000/800m Bike OR 500m Row or Ski Time Cap: 20 Minutes PUREFIT Overhead Squat: Banded OHS, 50 Reps, broken up as needed( 5×10; 20,20,10, etc) WOD:3 Rounds for Time300M Run/Row/Ski20 Burpees/UpDowns/Slamballs600m Run/Row/Ski /25 cal bike

CFCody Team WOD Teams of 3:50-40-30-20-10Wall BallsBox JumpsKBS *All partners start @ different stations*Rotate when all 3 partners are done with designated reps

CFCody WOD Strength – Power Clean1 Rep Max 15min AMRAP:1 Round DT (135/95)(95/65)1-2-3…Rope Climbs DT = 12 Deadlifts9 Hang Power Cleans6 Push press Rope Climb Subs2 Renegade rows = 1 climb2 Devils Press = 1 climb2 lay to stand = 1 climb PureFit WOD 15 min AMRAP:5 KBS10 Box Jumps15 Wall Balls200m run after each […]