Open Gym: 5:00am and 5:30pm Nancy rx 5 rounds for time of:400-m run15 overhead squats (65/95 lb)  

CFC 4 rounds for time of:15 deadlifts (125/185 lb)25 push-ups PureFit 4 rounds for time of:10 kb deadlifts 15 push-ups

CFC Every 3:00 x 7 sets:5 push jerks200-m run *Add weight each round PureFit Every 3:00 x 5 sets:5 DB push jerks10 sit-ups100-m run

CFCody Team WOD Team of 2:1600m run/row/ski 50 Partner Wall Balls (14/20)50 Box Jumps (20/24) I go you go400m med ball run (switch at 200m)50  DB Snatch (35/50) (divide however)50 Partner med ball sit ups *1600m – break up in 200m splits. one person working at a time. each partner runs 4 200m splits.

CFCody WOD For time:400/500m Row/Run/SKi/Bike (20/25)30 Power Cleans (95/135)5 Rope Climbs800/1000m Row/run/row/ski/bike (40/48)5 Rope Climbs30 Power Cleans 400/500m PureFit WOD For Time:300m Row/run/ski/bike (15)20 DB power cleans5 lay to stand600m Row/Run/Ski/Bike (30)5 lay to stand20 DB Power cleans300m row