CFCody WOD Strength – Deadlift10 Rep Max 15min AMRAP:2 Rounds:800m Run/Row/Ski/Bike (48/40)50 Wall Ballsdirectly into…Max Burpees PureFit WOD Strength – Deficit KB Deadlifts10-8-6-4-2-Stand on plates 15min AMRAP:2 Rounds:600m Run/Row/Ski/Bike (30)40 Wall BallsDirectly into…Max Slam Balls

CFCody WOD 20 min AMRAP:40 ab mat sit ups21 KBS (55/35)(35/25)12 DB Floor Press (55s/35s)(35s/25s) PureFit WOD 16min AMRAP:40 ab mat sit ups21 KBS12 DB Floor Press

Active Recovery Day Open Gym @ 5am & 5:30pm Optional WODStrength – Push Jerk1 Rep Max 3 Rounds: (15min cap)21 Pull ups15 HSPU9 Thrusters (135/95)(95/65)

CFCody WOD 5 min AMRAP x 3:5 Power Cleans (155/105)(115/85)10 box jumps (30/24)(24/20)15/12 Calories/200m run -Rest 5 min- *Start where you left off* PureFit WOD 5 min AMRAP x 3:5 DB power Cleans/med ball cleans10 Box Jump/step ups12 Calories/200m run -rest 3 min- *Start where you left off*

CFCody WOD Strength – Front Squat3 Rep Max For Time: (20min Cap)100/80 Calories/1 mile run60 Burpees40 Toes 2 Bar/Knees 2 Elbows/Weighted sit ups200 Double Unders/300 Single Unders PureFit WOD Strength – Tempo Squats3-3-3-3-3*2.1.2 tempo (down 2, hold 1, up 2) For Time: (15 min cap)80 Calories (800m Run)50 Weighted sit ups/knee raises30 Burpees/up downs200 Single […]