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

CFCody Team WOD Teams of 2: 25min AMRAP: 20 Thrusters (135/95)(95/65)30 partner med ball sit ups400m Run/row/ski/Bike (12/10) – Together   *Run together. Divide all other reps however, one person working at a time.  

CFCody WOD Open WOD 24.1 For time: 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over […]

CFCody WOD Strength/SkillEvery 2 min x 61 clean & Jerk -Build each set- 10 min AMRAP:5 50ft Shuttle runs (25ft down, 25ft back)10 Dbl DB Push jerks (50s/35s)20 Box Jumps (24/20) PureFit WOD 14min AMRAP:5 50ft shuttle runs10 Dbl DB clean & Jerks15 Box jumps/step ups

Active Recovery Day Open gym from 5:30-6:30am & 5:30-6:30pm Optional WOD 3 Rounds:200m Run/Row/ski/bike (12/10)-rest 1 min-400m Run/Row/ski/Bike (24/20)-rest 1 min-600m Run/Row/Ski/Bike (36/30)-rest 1 min- -35min cap-