WODFor time:5,000-m row/ski/run OR bike 250/300 cals Core Finisher: 3 Rounds:20 front plank:20 R Star Plank:20 L Star Plank PUREFIT:For Time:3,000-4,000 M run/row/ski OR 150-200 cal bike Core Finisher: 3 Rounds:20 front plank:20 R Star Plank:20 L Star Plank

Pre-workout skillOn an 8:00 clock:Build up to a high box jump WOD5 sets, each for time:15 box jump-overs (20/24 in)(12/16 in)12 DB deadlifts (35/50 lb)(20/35 lb)9 DB hang power cleans6 DB shoulder-to-overheads– Rest exactly 2:00 between sets.– Use two dumbbells. PUREFIT4 Sets15 Step Ups12 DB Deadlifts9 DB Hang Cleans6 DB Shoulder to overhead-2:00 Rest-

CFCody Team WOD 8-10 rounds with a Partner:30 KBS (35/53)20 Goblet hold squat cleans (35/53)100ft KB bottom up carry (35/53) *Divide reps and carry up however between partner. One person working at a time.  -30min cap-

CFCody WOD Community Cup Workout #11000m Rowthen 5 Rounds:25 Pull ups7 shoulder to Overhead (85/135) PureFit WOD Buy in: 800m Row 5 rounds:5 Ring Rows/pull ups10 gorilla Rows7 DB push press Buy out: 800m Row

CFCody WOD Strength/Skill Power Clean3-3-3-3-3 -Lift every 2-3min. Add weight as mechanics allow. Work up to 3RM 4-5 Rounds:5 hang power clean (105/155)(85/135)(55/75)5 Front Squat8 burpees over the bar100ft farmers carry (35s/50s) PureFit WOD 24 min EMOMMin 0-38- 10 DB weighted step ups (1 or 2 DB) Min 4-83-4 50ft shuttle runs Min 9-142-4 strict […]