CFCody WOD Strength/skill10 min clock:Practice 5-7 sets of1 Power Snatch + 1 OHS -Build each set or stay at same weight 5 x 2:30min Rounds:10 OHS (65/95)(55/75)(35/45)30 Lateral hops over the barMax Calories with remaining time-rest 2:30 between rounds... Continue Reading

4 rounds with a partner for time:30 synchronized walking lunges50 hang power snatches (55/75 lb)100 double-unders– Split the snatches and double-under reps with one partner working at a time.

CFC 5 rounds, each for time, of:20 pull-ups30 push-ups40 sit-ups50 squats– Rest 3:00 between rounds. 30:00 time cap PureFIt 15:00 AMRAP, of:5 pull-ups10 push-ups15 sit-ups20 squats– Rest 1:00 between rounds.

CFC 3 rounds for time:25 knees-to-elbows600/750m row/ski/ 600m run/bike 36/30 PureFit 3 rounds for time:25 knees ups or sit-ups750m

Open Gym: 5:15am and 5:30pm Optional WOD 5 rounds for time:10 push presses (65/95 lb)12 lateral burpees over the bar20/25-calorie row