CFCody WOD Strength – Hang Squat clean2-2-2-2-2 Conditioning7 sets:7 DB hang squat cleans (35s/25s)50ft shuttle sprint10 Push ups50 ft shuttle sprint14 weighted sit ups50ft shuttle sprint-rest 1 min- 50ft = rig to garage door to rig PureFit WOD 5-7sets:7 DB hang squat cleans or med ball cleans50ft shuttle sprint10 push ups50ft shuttle sprint14 weighted sit […]

For time with a partner:800-meter run100 KB swings (35/53 lb)100 KB walking lunges800-meter run– Run together, and split KB work as desired.

CFC AMRAP 5:00500 meters 28/24 BikeMax wall-ball shots (14/20 lb) (9/10 ft) – Rest 5:00 – AMRAP 5:00500 meters 28/24 BikeMax med-ball cleans (14/20 lb) PureFit AMRAP 5:00Row 400 metersMax wall-ball shots (14/20 lb) (9/10 ft) – Rest 5:00 – AMRAP 5:00Row 400 metersMax med-ball cleans (14/20 lb)

CFC 5 rounds for time:2 rope climbs- sub 7 devils press for two rope climbs10 sit-ups20 box jumps (20/24 in)– Step down from the box. PureFit 5 rounds for time:5 devils press10 sit-ups15 box jumps – Step down from the box.

Open Gym: 5:30am and 5:30pm For load:5-5-3-3-1-1Deadlift– Start at 75% of 1-rep-max.– Build to a 1-rep-max deadlift.