Active Recovery Day! Open Gym 5:30AM & Open Gym 5:30PM Optional WOD 50 Wall Ball 25 Box Jumps 40 Wall Ball 20 Box Jumps 30 Wall Balls 15 Box jumps 20 Wall Balls 10 Box Jumps 10 Wall Ball 5 Box Jumps Goal: Sub 12 min

CFCody WOD 4 Rounds for Time: 400 Meter Run/Row/Ski 10 left/10 Right KB/DB Snatch (55/35)(35/25) Goal: sub 15min PureFit WOD 3-4 Rounds for Time: 400 Meter Row/Run/Ski 10 left/10 Right KB/DB Snatch Goal: sub 15 min

CFCody WOD 5 Rounds: 25 Double unders (50 single unders) 12 Deadlifts (155/105)(105/75) 5 Toes 2 Bar 25 Double Unders 9 Hang Power Cleans (155/105)(105/75) 5 Toes 2 bar 25 Double Unders 6 Push Jerks (155/105)(105/75) 5 Toes 2 Bar Goal: Sub 18 min PureFit WOD 4 Rounds: 25 single unders 12 DB Deadlifts 5 […]

WOD 4 rounds of: 100m waiters carry double unders 20 SDLHP (with kb) plank hold 10 burpee kb jump over wall sit *1st pair-p1 performs the 100m and p2 amraps double unders, then partners switch spots *2nd pair-p1 performs sdlhp while p2 holds plank, then partners switch spots *3rd pair-p1 performs burpees while p2 holds […]

WOD “Daniel” For Time: 50 Pull-ups Run 400 meters 21 Thrusters, 95/65 Run 800 meters 21 Thrusters 95/65 Run 400 meters 50 Pull-ups PUREFIT 25 Pullups Run/Row 400M 15 DB Thrusters Run/Row 600M 15 DB Thrusters Run/Row 400M 25 Pullups