CFCody WOD 27-21-15-9 reps for time: Hang power cleans (65/95 lb)(45/65)(35/45) Toes-to-bars/knees 2 elbows/weighted sit ups Calories (400/300/200/100 run) PureFit WOD 27-21-15-9 reps for time: Dbl DB Hang power cleans Hanging knee raises/weighted sit ups Calories

Active Recovery Day Open Gym5-6am & 5:30-6:30pm Optional WOD Front Squat3-3-3-3-3 Every 2min x 515/20 CaloriesMax HSPU-1 min rest-

CFCody WOD 15min AMRAP:3 Wall Walks15 Burpees60 Double Unders/75 Single Unders Finisher4 rounds::20 hollow rock:10 rest:20 Superman hold:10 rest PureFit WOD 15min AMRAP:3 inchworms + 2 push ups/wall walks10 up downs/Burpees/slam balls60 Single Unders/200m row Finisher4 rounds::20 hollow rock:10 rest:20 Superman hold:10 rest  

CFCody WOD For time:800-m run80 pull-ups80 deadlifts (95/135 lb)800-m run– Partition the pull-up and deadlift reps any way. PureFit WOD For time:600-m run60 pull-ups/ring rows60 feet elevated KB deadlifts 600-m run– Partition the pull-up and deadlift reps any way.

AMRAP 30 with a partner:calories– Rotate as needed.– Non-biking partner accumulates time in a hang from pull-up rig, front or side plank, wall sit (rotate each rest period)