CFCody WOD Murph Prep WOD 20min AMRAP:200m Run1 Round of Cindy200m Run2 Rounds of Cindy200m run3 Rounds of Cindy…continue adding a round of Cindy for 20min. Cindy =5 Pull ups10 push ups15 air squats PureFit WOD 16-20min AMRAP:200m Run1 Round of Cindy200m Run2 Rounds of Cindy200m run3 Rounds of Cindy…continue adding a round of Cindy […]

Partner WOD3 rounds for time with a partner:100-m synchro walking lunge200 double-unders/300 single-unders400-m med-ball carry (14/20 lb)– Break up the double-unders/single-unders between partners and switch who carries the ball as needed.

WOD5 rounds for time:22/30-cal Echo bike20 sumo deadlift high pulls (65/95 lb)(55/75 lb)(35/45 lb)15 knees-to-elbows (knee raises) PUREFIT4 Rounds for time:18 Calories15 SDHP with KB10 Knee raises

WODPre-workout strengthOn a 10:00 clock:Work up to a moderate set of 5 power cleans– Focus on cycle speed, not weight.For time:30 power cleans (105/155 lb)(75/105 lb)(35/45 lb)800-m run30 power cleans PUREFIT15:00 AMRAP12 Power Cleans200m12 Hang Power cleans200m

Open gym times 5:00 am – 6:00 am and 5:30 pm – 6:30 pmWODFor time:300 calories on any machineor5,000-m run