WOD “Heavy Day”Every 1:30 for 12 sets:3 back squatsAlternate option;12 Rounds of:5 Front Squats5 Box Jumps10 Sit-ups   PUREFIT PureFit WOD 8-10 Rounds8 Goblet Squats8 Step ups8 Situps

WODEMOM 12:Min. 1 | 2 rope climbs (15/15 ft) / 6 pull upsMin. 2 | :30 bike, row, or skiPost-workout benchmarkFor calories:1:00 bike

WOD5 rounds for time of:15/18-cal row (scale to 12/15 cal or 10/12 cal)12 deadlifts (105/155 lb)(75/115 lb)(35/45 lb)9 hang power cleansPost-workoutAccumulate:2:00 weighted plank hold PUREFIT 5 Rounds for Time:12 cals10 DB/KB Deadlift8 DB Hangcleans FINISHER: Accumulate 2:00 plank

WOD3 rounds for reps of:1:00 double-unders/single-unders/calories1:00 push presses (55/75 lb)(35/45 lb)1:00 air squats– No rest between movements.Post-workoutEvery 2:00 for 5 sets:3 thrusters PUREFIT 3 Rounds:45 Jumprope/cals:45 Push Press/seated press:45 Squats Finisher: 3:00 of core work; plank, situps, knee-ups, etc

CFCody Team WOD Teams of 2:100/80 Calorie Bike/Ski/Row/Run (800m)80 Wall Balls80 Box Jump Overs (20/24)400m Med Ball Run (switch at 200m)80 Slam Balls80 Partner Med Ball Sit ups100/80 Calories/800m Run *Perform med ball carry together*Divide reps & calories however