CFCody WOD 5 sets: 14 calories 7 Squat Cleans (155/105)(105/65) 7 Box Jump Overs …rest 1 min after each set PureFit WOD 2 rounds: 250 meter row 15 goblet squats 15 box jumps/step ups 250 meter row 15 up down/burpees 15 KBS 250 meter row

CFCody WOD 30-25-20-25-10-5 T2B/weighted sit ups/med ball sit up DB Snatch (50/35) PureFit WOD 25-20-15-10-5 weighted sit ups/med ball sit ups DB snatch

Active Recovery Day! Optional WOD 15 min AMRAP: 21-15-9 wall balls calories

CFCody WOD Every 2 min x 20 min: 2 Power Snatch* 200 meter run/row/ski/bike (12/10) cals *Pick a load for Power Snatch that challenging but doable in the time frame. PureFit WOD 15 min AMRAP: 15-12-9 Russian KBS Calories

CFCody WOD 16 min AMRAP: 4 Bar Muscle ups 4 Front Squats (165/115)(115/75) 4 Thursters 4 Push Jerks Muscle up sub 4 Strict Pull ups 4 C2B pull ups 4 kipping pull ups PureFit WOD 14 min AMRAP: 4 pull ups 4 DB front squats 4 DB thrusters 4 Push press *can use 1 or […]