CFCody WOD 4 rounds: 3 Power Cleans (185/125)(135/95) 5 Front Squats 400 m run/row/ski -rest 3 min b/t rounds- PureFit WOD Teams of 2: 4-5 rounds each: 10 Wall Ball 1 shuttle sprint 10 jumping lunges/step back lunges 1 shuttle sprint 10 up downs/burpees -teammate completes entire round then switches with teammate

CFCody WOD 21-15-9 T2B/weighted sit up/med ball sit up Power Snatch (115/75)(95/65) Goal: sub 8min Rowing/Running Conditioning 100m run/row/ski 200m 500m 1000m *rest 1-2 min b/t sets. PureFit WOD 21-15-12-9 med ball sit ups/weighted sit ups alternating DB snatch DB/KB walking lunges -200m run/row/ski after each set

Active Recovery Day! Open Gym @ 5:30am & 5:30pm Optional WOD 12 min AMRAP: 12/10 cal bike/row/ski/200 m run 9 Overhead squats (115/75)(75/55)    

CFCody WOD “Jack” 20 min AMRAP: 10 Push Press (115/85)(95/65) 10 KBS (70/55)(55/35) 10 Box Jumps (24/20)(20/16) Goal: 9+ Rounds PureFit WOD 15 min AMRAP: 10 DB/KB push press 10 KBS 10 Box jumps/step ups *can you 1 or 2 DB/KB for push press

Have a great 3 day weekend.  See you tomorrow ready to get back to work!