CFCody Team WOD Teams of 2 – 6 Rounds: 500m row 400m run 40 alternating single dumbbell snatch (35/50) 30 partner med ball/slam ball sit ups (20) 20 burpees  *Partners row & run at the same time, one runs, the other rows. *divide reps up however. *switch machine work for the next round. 

CFCody WOD 12min AMRAP:200m Run/Row/Ski/Bike (10/12)8 Hang Squat Clean (75/115)(55/85)4 Wall Walks Wall Walk progressionhalf distanceinchworm + push up10 plank shoulder taps =1 wall walk PureFit WOD 12min AMRAP:200m Run/Row/Ski/Bike (10)8 KB squat clean4 inchworm + push ups

CFCody WOD Strength/Skill5 sets for load: lift every 3min5 strict press5 Push press5 push jerks-complete the complex unbroken, with the same weight on the bar for all lifts-Add weight each set as mechanics allow Conditioning6 Rounds:24 KBS (35/53) 12 Burpees to a target-Complete Russian KBS if you do the strength portion PureFit WOD Strength/Skill5 sets for […]

Active Recovery Day Open gym5-6am & 5:30-6:30pm Optional WOD 6 x 1:30min Rounds:20 pistolsMax calories on the Bike-rest 1:30 between rounds-

CFCody WOD For Time:10 Deadlifts (175/275)(125/185)(95/135)20 Pull ups30 Wall Balls (14/20)40 Box Jumps (20/24)1000m Row/Ski/Run/Bike (50/60)40 Box Jumps30 Wall Balls20 pull ups10 Deadlifts PureFit WOD For Time:10 feet elevated RDL 20 rings rows/Pull ups30 Wall Balls 40 Box step ups/jumps800m Row/Ski/Run/Bike (40)40 Box step ups/Jumps30 Wall Balls20 ring rows/pull ups10 feet elevated RDL