Active Recovery Day! Open Gym 5:30am & 5:30pm Optional WOD For time: 1000m row 250m ski erg 50ft front rack KB lunges (55/35) 750m row 500m ski erg 50ft front rack KB lunges 500m row 750m ski erg 50ft front rack KB lunge 250m row 1000m ski erg

CFCody WOD Every 3 min x 5: 5 Power Snatch (135/95)(95/65) 10 Push Jerks (135/95)(95/65) 10 Toes 2 Bar/weighted sit ups PureFit WOD Every 3 min x 5: 10 DB snatch 10 DB Push press 10 weighted sit ups

CFCody WOD Strength Every 2 min complete: (10 min) 5-5-3-1-1 Power Clean -Build in weight each set Conditioning 7 sets: 10 Calories 5 Squat Cleans ( 155/105)(115/85) -1 min rest after each set PureFit WOD 6 sets: 10 Calories 5 Med ball squat cleans/DB Squat cleans -:30 sec rest after each set Midline – Add […]

Teams of 2: 8,000m Row P1: Row (your team dictates how far you want to row) P2: 10 KBS + 7 Box Jumps (rest until P1 completes your determined row distance and then rotate)  

CFC 20 Rds 5 Burpees 2 Power Cleans 155/115 2 Push Jerks 155/115 PureFit 15 Rds 5 Wall Ball 2 DB Power Cleans 2 DB Push Jerks