CFCody & Comp WOD

 Level 1 & Level 2 Work Capacity WODS

1. Helen or Chirstine

Helen

3 Rds:

400 Meter Run

21 KBS (35/55)

12 Pull ups

• under 11:30 min

or

Christine

3rds:

500 Meter Row

12 Deadlifts (Body weight)

21 Box Jumps (16/20)

• under 15min

*If you completed LEVEL 1, Christine, under 15 min then HELEN is your workout today.  Under 11:30 is your goal to check off LEVEL 2.  If not here's your chance to take on Christine once again!

2. Strength  Work up to a heavy single Back Squat

3. Gymnastics

1-2-3-4-5-6-7 Unbroken Muscle Ups

or

10-11-12-13-14-15-16-17 Unbroken Pull ups