CFCody Team WOD 25 min AMRAP:20 Wall Balls10 Bar Muscle ups/C2B pull ups/chin over the bar pull ups5 Wall Walks + burpee  

CFCody WOD 3 Rounds:21 Power Cleans (105/155)(75/115)400m Run/Row/Ski/Bike (20/24)Plank hold for equal time to run time.-Plank should be unbroken- PureFit WOD 3 Rounds:21 DB or Med ball cleans400m row/run/ski/bike (20)1 min plank hold

CFCody WOD Strength/Skillwith a 10min clockbuild to a heavy weighted strict pull up-If you do not have a strict pull ups, work negatives Conditioning12 min AMRAP:30 Walking Lunges6 strict pull ups5 KB strict Press/arm (25/35) PureFit WOD 14 min AMRAP:7 pu... Continue Reading

Active Recovery Day Open Gym 5:30am & 5:30pm Optional WOD From 0:00-10:00min complete1 mile Run From 10:00-20:00minbuild to a heavy 5 repBench Press

CFCody WOD 3 Rounds:50 Sit ups30 Deadlifts (95/135)(65/95) FinisherTABATA mash ups x 4 minsupermanplank push up PureFit WOD 4 rounds:20 sit up15 KB Deadlifts10 Calories/ 200m run FinisherTABATA mash ups x 4 minsupermanplank push up