Partner WOD 10 Rounds:6 Handstand push ups12 Deadlifts (155/225)(135/205)24 Box Jumps (20/24)200m Run -divide Reps however, Run together

CFCody WOD Daniel50 pull ups400m run21 Thrusters (65/95)800m run21 Thrusters400m Run50 Pull ups -This is a Hero WOD. You can complete it by yourself or with a teammate. Partner option – divided up all the reps however, run together.  PureFit WOD Partner WODFor time:50 Ring Rows/pull ups400m run/Row/Ski/Bike (20)24 DB Thrusters800m 24 Thrusters400m 50 partner med ball sit […]

CFCody WOD For time:800/1000m Run/Row/Skirest 2 min600/750m rest 2 min400/500m rest 2 min200/250m Bike Cals50/6030/3620/2410/12 PureFit WOD For time:800m Run/Row/Skirest 2 min600m rest 2 min400mrest 2 min200m Bike Cals:40-30-20-10    

Active Recovery day Open gym 5:30-6:30am & 5:30-6:30pm Optional WOD For Time:100 burpees to a target

CFCody WOD Pre- WOD (10min cap)Accumulate50 Wall Facing Handstand Shoulder tapsor 150ft Handstand Walk Handstand progression50 Inverted Box Shoulder taps50 Plank shoulder taps 12min AMRAP:20 Alternating Lunges2 Wall Walks20 Sit ups/12 GHD2 Wall walks PureFit WOD 14min AMRAP:20 Alternating lunges10 plank shoulder taps20 ab mat sit ups10 Plank shoulder taps