Active Recovery Day Open Gym @ 5:15am & 5:30pm Optional WOD 10 sets for Load:2 Front Squats-complete a lift every 2-3min

CFCody WOD Skill/Strength5 Sets: (Build in load)Snatch pull + Power Snatch + Hang Power Snatch-Complete a lift every 2min 10-9-8-7-6-5-4-3-2-1Bar Facing BurpeesHang Power Snatch (75/115) PureFit WOD 10-9-8-7-6-5-4-3-2-1Up Downs/BurpeesDB Snatch (each arm)50ft shuttles (25ft down + 25ft back)  

CFCody WOD “Fran”21-15-9Thrusters (65/95)Pull ups-Fran is designed to be super fast & high intensity. adjust movements so you can complete in under 8min.  Finisher30-20-10weighted sit up/GHD sit upKBS (light)-200m run/row/ski/bike(10/12) calories after each set. PureFit WOD “Fran-ish”21-15-9DB Thrustersring row/pull upsweighted sit ups-200m Run/row/ski/bike(10) after each set

WOD5 rounds for time with a partner:40 walking lunges30 KB swings (35/50 lb)( 25/35 lb)20 KB goblet squats (35/50 lb)(25/35 lb)10 single-DB devils presses (35/50 lb)(25/35 lb)– Split work as desired.

WODFor time:2,400-m run (1,600-m run) or 2,400/3,000m row)then…5 rounds:15 push-ups (10 push ups, from toes or knees)15 toes-to-bars (10 strict straight leg raises or bent knee raises)Post-workout3 sets:Max unbroken pull-ups PUREFIT1600 M Run/Row/Skithen…4 Rounds10 pushups10 Toes 2 bar on ground to rack/:20 boat hold FINISHER:3 sets of 10-15 ringrows