CFCody WOD “Fran”21-15-9Thrusters (65/95)Pull ups-Fran is designed to be super fast & high intensity. adjust movements so you can complete in under 8min.  Finisher30-20-10weighted sit up/GHD sit upKBS (light)-200m run/row/ski/bike(10/12) calories after each set. PureFit WOD “Fran-ish”21-15-9DB Thrustersring row/pull upsweighted sit ups-200m Run/row/ski/bike(10) after each set

WOD5 rounds for time with a partner:40 walking lunges30 KB swings (35/50 lb)( 25/35 lb)20 KB goblet squats (35/50 lb)(25/35 lb)10 single-DB devils presses (35/50 lb)(25/35 lb)– Split work as desired.

WODFor time:2,400-m run (1,600-m run) or 2,400/3,000m row)then…5 rounds:15 push-ups (10 push ups, from toes or knees)15 toes-to-bars (10 strict straight leg raises or bent knee raises)Post-workout3 sets:Max unbroken pull-ups PUREFIT1600 M Run/Row/Skithen…4 Rounds10 pushups10 Toes 2 bar on ground to rack/:20 boat hold FINISHER:3 sets of 10-15 ringrows

WOD “Heavy Day”Every 1:30 for 12 sets:3 back squatsAlternate option;12 Rounds of:5 Front Squats5 Box Jumps10 Sit-ups   PUREFIT PureFit WOD 8-10 Rounds8 Goblet Squats8 Step ups8 Situps

WODEMOM 12:Min. 1 | 2 rope climbs (15/15 ft) / 6 pull upsMin. 2 | :30 bike, row, or skiPost-workout benchmarkFor calories:1:00 bike