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

  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