CFCody WOD 4 Rounds for time:800m Run/row/Ski/Bike (40/48)-rest 2-3min- Finisher/Recovery2-3 Rounds:1-2min foam roll IT Band (each  side):45-1min couch stretch (each leg)   PureFit WOD 3-4 rounds for time:600m Run/row/ski/Bike (30)-rest 2-3min- Finisher/Recovery2-3 Rounds:1-2min foam roll IT Band (each  side):45-1min couch stretch (each leg)    

WOD2 rounds for time with a partner:20 shuttle runs75 toes-to-bars20 shuttle runs50 strict pull-ups20 shuttle runs– Share the work as desired.– 1 shuttle run is 25 ft out and back.Post-workout accessory3 sets:10-15 DB bench presses25 banded tricep push-downs

WODOption #1For load:Hang power snatch (2:00 between sets, start at 60-70%, increase weight in small amounts)2-2-2-2-2-2-2-2-2-2 Option #2AMRAP 15:5 back squats (135/205 lb)(95/135 lb)(65/95 lb)200-m run Post-workout accessory (for both options)4 sets::20 seated leg raises, legs together:10 rest:20 seated leg raises, wide legs:10 rest PUREFIT800M then…4 Rounds10 Glute Bridges12 DB Rows (6 each)14 single leg […]

WODAMRAP 8:10 overhead squats (65/95 lb)(55/75 lb)(35/45 lb)5 chest-to-bar pull-ups, pull-ups, ring rowsPost-workout strength3-3-3-3 reps:Single-arm DB/KB overhead squats, rightSingle-arm DB/KB overhead squats, left– Rest as needed between sets. PUREFIT15 MIN AMRAP10 banded OH squat10 pull-ups/ ringrows100 M/ 5 cals Core Work: 4 rounds :15 hollow hold+ 4 rounds :15 Superman hold

Open gym times, 5:00 a.m. to 6:00 a.m. and 5:30 p.m. to 6:30 p.m.WODAMRAP 25:3 ring muscle-ups, jumping ring muscle-ups, low ring transitions8 thrusters (75/115 lb)(55/75 lb)(35,45 lb)17-cal row