CFCody WOD 50-40-30-20-10Double UndersSit ups5-4-3-2-1Bar/Ring Muscle Ups Double Under progression80-70-60-50-40 single unders1:00-:50sec-:40sec- :30sec – :20 sec Double Under Practice5-4-3-2-1 50ft shuttle runs Ring/Bar Muscle up progressionJumping ring or bar MUStrict pull upschest 2 bar pull ups PureFit WOD 50-40-30-20-10Single UndersSit ups14-12-10-8-6Ring Rows

CFCody Team WOD 5 Rounds with a partner20 Dbl DB Hang Power Clean (20s/35s)20 Dbl DB Push Press (20s/35s)200m Farmers Carry (20s/35s)-Share work as desired

CFCody WOD 2-4-6-8-6-4-2Bar or Ring Muscle UpsFront Squat (105/155)(85/105)(65/95) Muscle up progressionjumping bar or ring muscle upsC2B pull upsStrict pull ups PureFit WOD 4-8-12-16-12-8-6strict pull ups/ring rowsDbl DB front squats-200m run/row/ski/after every set  

CFCody WOD 12min AMRAP:24 Double Unders/48 single unders/:30sec DU practice12 T2B/K2E/GHD/weighted sit ups-every 2 min, starting with 0:00, complete 10 Box Jumps (24/30)-start where you left off in the AMRAP after Box Jumps Finisher2-3 sets:10 DB lateral box step up overs10 banded good mornings50ft single DB/KB OH carry (switch arms whenever) PureFit WOD 12 min […]

Active Recovery Day! Open Gym 5-6am & 5:30-6:30pm Optional WOD 2 Rounds – each for time1600m Run/Row/Ski/Bike (80/96)-rest the same amount of time it took you to complete then go again–everyone starts round 2 at 22min no matter what.