CFCody WOD Open WOD 24.2   As many rounds and reps as possible in 20 minutes of: 300-meter row10 deadlifts 50 double-unders ♀ 125 lb /65lbs♂ 185 lb /95lbs *Find all the movement standards HERE Rowing Substitutes 300m Ski 200m run 18/15 cal bike Double under substitutes 75 single unders 15 slam balls 10 burpees PureFit […]

CFC 3 rounds for time:400-m run21 knees-to-elbows12 double-DB hang squat cleans (35/50 lb) PureFit 3 rounds for time:400-m 21 Sit-Ups12 double-DB hang squat cleans

Open Gym 5:15am and 5:30pm Optional WOD Shoulder press2-2-2-2-2-2-2-2-2-2– Perform a new set every 2:00.

CFC Every 4:00 for 5 rounds:400/500-m row or Ski, 400 Run, 24/20 Bike– Rest the remaining time in the interval.– Score is slowest interval. PureFit Every 4:00 for 5 rounds:300/400-m row or Ski, 300 Run, 20/15 Bike– Rest the remaining time in the interval.– Score is slowest interval.

CFC For time:45 deadlifts (155/225 lb)45 handstand push-ups MOVEMENT SUBSTITUTIONS MOVEMENT SUBSTITUTION Deadlift Load, sumo deadlift, kettlebell deadlift Handstand push-up Reps, pike push-ups, dumbbell shoulder press PureFit 4 rds 200m Row10 KB deadlifts 10 push-ups