Active Recovery Day Open Gym 5:15am – 6:15am5:30pm – 6:30pm Optional WOD 10min EMOM:3 Bar Muscle ups10 Hand release push ups Bar Muscle up ProgressionJumping bar Muscle upBanded Bar Muscle upChest 2 Bar pull upstrict pull up or For time:100 air squats25 Toes 2 Bar/Knee raises50 DB step ups25 T2B100 air squats-use 2 DB, hold however.

CFCody WOD 8 min AMRAP:24 KBS (35/53)6 Shuttle sprints 1 shuttle = 25ft down & 25ft back Post WOD10 Turkish gets ups/arm-use single DB or KB PureFit WOD 14min AMRAP:8 KBS4 shuttle sprints16 weighted sit ups4 shuttle sprints8 DB goblet hold step ups4 shuttle sprints

CFCody WOD 3 Rounds For Time:24/30 Cal Bike/row/ski/400m Run15 Hang Power Cleans (105/155)(75/115)(35/45) PureFit WOD 2 rounds:24 Calories/300m run15 DB deadlifts24 Calories/300m run15 DB Hang Power cleans24 Calories/300m run15 DB Push press-rest 1 min-

For time with a partner:180 wall-ball shots (14/20 lb) (9/10 ft)30 muscle-ups60 clean and jerks (95/135 lbs)

CFC Pre-workoutEMOM 8:1 snatch pull1 power snatch1 overhead squat1 squat snatch WOD For time:2 rounds of:10 snatches (125/175 lb)12 bar-facing burpees Straight into… 2 rounds of:10 snatches, (75/115 lb)12 bar-facing burpees PureFit For time:50 single-unders20 sit-ups10 burpees40 single-unders15 sit-ups10 burpees30 single-unders10 sit-ups10 burpees