CFCody Team WOD 12 Rounds:9/12 Calories10 Burpees/up downs8 DB Power Cleans (35s/50s) -I go you go format-Each teammate completes 6 rounds Finisher 800m partner med ball run-run together, switch ball as needed.

CFCody WOD For Time:30 Box Jumps (24/30)1 mile run10 Rope Climbs -Can break up reps as desired. Rope Climb subs2 stand to lay to stand = 1 climb2 Devils press = 1 climb PureFit WOD 3-4 Rounds4 stand to lay to stand200m Run/Row/Ski/Bike (12) 8 up downs/burpees200m Run12 KBS  

CFCody WOD 15-12-9-6-3Front Squats (95/135)Calories-40 Double Unders/60 singles after each set Finisher4 sets:100m Farmers carry-add weight each set PureFit WOD 15-12-9-6-3Goblet SquatsCalories-50 single unders after each set Finisher4 sets:100m Farmers carry-add weight each set

Active Recovery Day Open Gym5:15am – 6:15am5:30pm – 6:30pm Optional WOD Power Snatch2-2-2-2-2-2-2-2-2-2-build as possible-lift every 2min or  5 sets:8 Calorie Bike8 alternating DB Snatch (35/50)8 Burpees16 Wall Balls-rest 60sec-

CFCody WOD 12min AMRAP:3 strict HSPU/Wall walks/ring push ups6 strict pull ups12 Pistols/box step ups/reverse lunges -can add wt to step ups or lunges.  Finisher5 sets or 10min practice:25ft handstand walkor10min row/ski/bike PureFit WOD 12min AMRAP3 inchworm + push up6 pull ups/ring rows12 reverse lunges/weighted step ups Finisher10min row/ski/bike