Warm Up

Choose a one of the following & complete as many reps as possible in 1 min:

Toes 2 bar

Handstand Push ups

Burpees

Double Unders

Wall Climbs

Muscle ups or Dips

*choose a different one than yesterday.

3 x 3 Deadlift @ 75% of 1RM

Conditioning 

12 min EMOTM:

Odd min: 8 Toes 2 Bar

Even min: 6 Overhead Squats (75/115)

Rest 2 min then

Post WOD treat...if you're up for it.

Annie

50/40/30/20/10

Sit ups & Double Unders

*Make sure reps are legit this is a GLORY BOARD WO

Time Cap 10 min

OPEN GYM HOURS Starting this Wednesday (today) we will be having OPEN GYM hours from 11am-1pm every Wed & Fri.  Shane Smith comes to us after training at Westside Barbell. He is highly trained in Deadlift, Bench & Squat. We are excited to have him part of our CFCody Team. Use this OPEN GYM to make up WODs, work on Olympic lifting or skill work or just sweat.