CFCody WOD

Gymnastics
8 min AMRAP:
100 M run/row
MAX gymnastic movement of your choice

*Choose a movement you have been working on. This is for QUALITY not QUANTITY. Even if its 1 rep!

AMRAP x 7
20 Double Dumbbell Box Step Ups (50’s/35’s)
6 Renegade Rows (50’s/35’s)
Into:
AMRAP x 7
20 Double Dumbbell Box Step Ups (50’s/35’s)
200 Meter Run

PureFit

Rowing capacity

100% effort for :30sec
Baseline effort for 2:30
3 rounds (9 min)

Conditioning

AMRAP x 7:
10 Dumbbell Weighted Box Step Ups
6 Renegade Rows

AMRAP x 7:
20 Dumbbell Weighted Box Step Ups
200 Meter Run