CFCody WOD For Time:

10-8-6-4-2 Power Clean (205/135)(155/105) 20-16-12-8-4 Pull-up *Run/row 200 meter after each set of pull-ups Ex: 10 Power cleans + 20 pull ups + 200 meter run, 8 Power Cleans + 16 pull ups + 200 meter run....and so on. If you did not do the Nutrition Test WOD yesterday, do it today. 14 min  AMRAP: 50 Burpee's 40 Wall Ball 30 Cal Row/Bike 20 T2B/med ball sit ups 10 Clean & Jerks/KB snatch *Record EXACTLY how you complete this.  You will do it the EXACT same way in 30 days.

PureFit WOD

10-8-6-4-2 pull ups 20-16-12-8-4 KB/DB Goblet Squats *Run/Row 200 meters after every goblet squat set MWOD PreWoD:  Lat Pull Downs, hook a band on a pullup bar, facing AWAY from the bar with two hands on the band. Squeeze scapulas together and pull band with straight arms to about hip level.  15 reps PostWOD: Smash IT band and calf. If you did not do the Nutrition test WOD, do it today. 14 min AMRAP: 30 box step ups 25 wall balls 20 med ball sit ups 15 KBS 10 Cal row/Bike *Record EXACTLY how you complete this.  You will do it the EXACT same way in 30 days.

If you have not met with Mindy to get measurements for the Nutrition Challenge please find her at one of these times:

5:45-6:30am 8:15-9:45am 4:15-5:45pm