CFCody WOD 1.Conditioning

“Grace” 30 Clean and Jerks, 135/95 2. Strength work up to a 5 rep heavy Dead Lift

Comp WOD

1. Conditioning “Grace” 30 Clean and Jerks, 135/95 2. Strength 5 Complexes of: 5 Push Presses 5 Front Squat 5 Thrusters Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete. 3. Strength work up to a 5 rep heavy Dead Lift