CFCody WOD For Time: 30 Box Jumps overs (30/24) 20 T2B/K2E/weighted sit ups 10 Deadlifts (315/185)(225/155) 20 T2B/K2E/weighted sit ups 30 Box Jump overs (30/24) PureFit WOD For Time: 30 box step ups 20 weighted sit ups/med ball sit ups 10 DB thrusters 20 weighted sit ups/med ball sit ups 30 Slam balls

CFCody WOD 16 min AMRAP: 400 meter run/row/ski/bike (25/20) cals 15 OHS (95/65)(75/55) 15 KBS (70/55)(55/35) PureFit WOD 14 min AMRAP: 400 meter run/row/ski/bike (25/20) cals 15 Banded OHS 15 KBS

Teams of 2: 5000m Row/Ski P1: Row (you choose distance) P2: 1 Rd of 5 pull-ups + 10 Push-ups + 15 squats

CFC AMRAP x 25 Plank Hold 1 min 10 Bar Muscle ups/c2b Pull-ups/pull ups DB Overhead Carry (50/35) 100m PureFit AMRAP x 17 Plank Hold :30 10 Ring Rows DB Overhead Carry 100m

CFC 50 SDLHP (135/95) 50 V-Ups 50 Box Jump Overs 800m Run PureFit 35 SDLHP 35 V-Ups 35 Box Step-Ups 800m