CFCody WOD Strength:with a 10min clockbuild to a 5 Rep Push Press 7 Rounds For Time:7 Sumo Deadlift High Pulls (65/95)(35/45)7 Push Press7 Box Jumps (24/30)(20/24) PureFit WOD Strength5-5-5-5Strict DB press-rest 60-90sec between sets 5-7 Rounds:7 KB Sumo Deadlift High Pulls7 DB push press7 Box jumps/step ups  

CFCody WOD Murph Prep WOD20min AMRAP:200m Run/Row/Ski/Bike (10/12)1 Round of Cindy200m Run2 Rounds of Cindy200m Run3 Rounds of Cindy….continue adding 1 round of Cindy for 20min. PureFit WOD Murph Prep WOD15min AMRAP:200m Run/Row/Ski/Bike (10)1 Round of Cindy200m Run2 Rounds of Cindy200m Run3 Rounds of Cindy…continue adding 1 round of Cindy for 15min. 

AMRAP 24 with a partner:24 Russian KB swings (53/70 lb)12 handstand push-ups200-m farmers carry– Share work load as desired.– Use two KBs for the farmers carry; go out together and trade as needed.

CFC *Use 2 DB’s For time:800-m run36 DB front rack lunges (55/35)600-m run24 DB front rack lunges (55/35)400-m run12 DB front rack lunges (55/35)200-m run PureFit For time:500-m36 dumbbell Push-Press400-m24 dumbbell Push-Press300-m12 dumbbell Push-Press200-m– Use two DBs.

CFC 6 rounds for time:9 hang squat cleans (105/155 lb)6 bar muscle-ups PureFit 6 rounds for time:9 DB hang squat cleans 9 Ring Rows