CFCody WOD 4 Rounds:400/500m Row10 Shoulder to Overhead (125/185)(75/115) Finisher6 Turkish get ups (each arm) PureFit WOD 4 Rounds:200m run/row/ski10 DB Push Press200m Run/Row/Ski10 Overhead weighted sit ups  

Active Recovery Day Open Gym  5:15-6:15am & 5:30-6:30pm Optional WOD StrengthBack Squat10-10-10-10-10-lift every 2min-build in weight then 3000m row/ski/run

CFCody WOD Strength/Skillevery 2min x5:1 Power Clean1 Front Rack Lunge (R)1 Front Rack Lunge (L) 10min AMRAP:10 Alt. front Rack Lunge (95/135)(65/95)(35/45)10 Bar facing Burpees10 C2B pull ups/pull ups/strict pull ups PureFit WOD 14 min AMRAP:10 Weighted lunges/wt box step ups10 burpees/up downs10 pull ups/ring rows200m Run/row/ski/bike (10)

CFCody WOD “Diane”21-15-9Deadlift (155/225)Handstand Push ups HSPU progressionBox inverted push upspike push upsDB seated pressWall Walks (5-4-3) Finisher4min TABATA mash upHollow rockTall Plank DB pull through PureFit WOD 21-15-9Dbl DB deadliftsinchworm + push upCalories

For time with a partner:1,000-m run50 Curtis-P complexes (55/75 lb)800/1,000-m row– One partner works at a time on the run, complexes, and row.– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes. Curtis-P complex (power clean + lunge, right + lunge, left + push press) and ensure that athletes […]