CFCody WOD

1. Conditioning A. AMRAP 3: 6 FS, 155/105 6 Burpees over Bar Rest 1:00 B. AMRAP 3: Double unders Rest 1:00 C. AMRAP 3: 6 FS, 135/95 6 Burpees over Bar 2. Gymnastics 1.2.3.4.5.6.7.8.9.10 unbroken C2B or Kipping for time. If you break a set you must redo that set before moving on.

Comp WOD

1. Snatch 7 sets of the following complex: Pocket High Pull + Hang High Pull + Hang Squat Snatch Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso. Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso. 2. Gymnastics Conditioning 1.2.3.4.5.6.7.8.9.10 unbroken C2B for time. If you break a set you must redo that set before moving on. 3. Conditioning A. AMRAP 3: 6 FS, 155/105 6 Burpees over Bar Rest 1:00 B. AMRAP 3: Double unders Rest 1:00 C. AMRAP 3: 6 FS, 135/95 6 Burpees over Bar