Active recovery day!!!!! Open gym 12-1pm Olympic Lifting 5:30-6:30pm

1. Strength A1. 3×3 S. Snatch (touch and go) A2. 3×10 Back Rack Reverse Lunges (5/side) *Super set these two exercises 3.Conditioning 4 RFT: 400m run or 500 m row 1 min rest

1. Conditioning 30 Box Jumps, 24/20 30 Pull-Ups 30 DL 205/155 20 Box Jumps 20 Pull-Ups 20 P. Cleans 185/135 10 Box Jumps 10 CTB PU 10 P. Snatches 135/ 75

Team WOD SURPRISE… you’ll have to come to fine out! See you at 9am

CFCody & Comp WOD 1. Snatch EMOMx10: 1 Squat Snatches at 75% 2. AMRAP 12 of: 6  Burpee’s 9  Sumo Deadlift High Pulls (95/65) – can sub for KB 12 Wallballs (20/14)