CFCody WOD

Strength WOD

Back Squat

Warm up sets: (6-8 min total)
5 @ 40%
5 @ 50%
5 @ 60%

Working sets: On the 2-3min
5 @ 65%
5 @ 75%
5 + @ 85% (rep out as many reps as your can at this weight)

*Take 90% of your 1RM from last week to calculate these percentages.

Conditioning

10 min AMRAP:
1 Rope Climb
10 Air Squats
1 Rope Climb
20 Air Squats
1 Rope Climb
30 Air Squats
1 Rope Climb
40 Air Squats
....continue adding 10 squats each round.

Rope Climb Subs
½ Rope Climb
3 Lying Rope Climb to Stand
3 Strict Pull Up + 3 Strict Knee to Chest
6 Heavy Bent Over Dumbbell Rows

PureFit WOD

500 meter row test
-We will re-test this in 5 weeks

Conditioning
12 min AMRAP:
2 Pull ups/ring rows
10 Air Squats
10 med ball sit ups
2 Pull ups/ring rows
20 Air Squats
10 med ball sit ups
2 pull ups
30 Air Squats
10 med ball sit ups
...continue adding 10 squats each round.