AMRAP 20:15 box jump-overs (20/24 in)(16/20 in)10 dumbbell snatches (35/50 lb)(20/35 lb)5 handstand push-ups/5 hand release push-ups PUREFIT AMRAP 18:15 Box Jumps/Step Ups10 DB Snatches5 Pushups10 Calories  

CFCody Team WOD Teams of 2:800m Run/Row/Ski/Bike (40/48) 10 Rounds:10 Dbl DB Power Clean (35s/55s)30 Double Unders 800m Run/Row/SKi/Bike -Run Together-Alternate Full Rounds, each completing 5 total rounds.

CFCody WOD 2-4-6-8-10Muscle ups (bar or ring)-after each set of MU complete100m single DB carry200m run/row/ski/bike(10/12) Muscle up progressionJumping bar Muscle upsBanded bar muscle upsRing transitionsC2B pull upsStrict pull upsDevils Press PureFit WOD 2-4-6-8-10Dbl DB hang clean & press-After each set complete100m single DB Carry200m Run/Row/Ski/Bike (10)

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