CFCody WOD

PureFit WOD

21-15-12-9 Medicine Ball Cleans DB push press Cal row/ski/bike run options 400 300 200 100 Midline Add On 1- 12 russian twists 2- :30 sec Plank Hold 3- 12 ab Mat sit ups 4- :30 sec Hollow hold 5- 30 Flutter kicks how it works: complete 1 then 1+2, then 1+2+3, then 1+2+3+4, then 1+2+3+4+5