5:30am WOD- 5:30pm Open Gym “Lost In The Sauce” [COMPETE] AMRAP 3: 400 Meter Row  21 Overhead Squats  Max Handstand Push-ups  Rest 3 Minutes  AMRAP 3: 400 Meter Row 18 Overhead Squats  Max Handstand Push-ups  Rest 3 Minutes  AMRAP 3: 400 Meter Row  15 Overhead Squats  Max Handstand Push-ups  Rest 3 Minutes  AMRAP 3: 400 […]

CFC Hang Power Clean Build to a Heavy Single “Nasty Girls V2” 3 Rounds For Time: 50 Single Leg Squats/ Alternating Reverse Lunges/ Air Squats 7 Ring Muscle-ups/ Bar MU’s/ Burpee Pull-ups/ Renegade Rows/ C2B 10 Hang Power Cleans (175/115) PureFit 3 Rounds For Time: 30 Squats  7 Ring Rows 10 KB SDLHP

CFC Deadlift Build to a heavy 5 “Marston” AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar-Facing Burpees PureFit AMRAP 20: 5 KB Deadlift 7 Sit-Ups 9 Burpees

CFCody Team WOD Teams of 2:4 Rounds:400m run/row/ski/bike (24/20) -Together6 rope Climbs20 Clean & Jerks (185/135)(135/95) Rope Climb Subshalf distance2 Lay to Stand = 1 rope climb2 Devils Press = 1 rope climb2 renegade rows with push ups = 1 rope climb

CFCody WOD Open WOD 18.212 min on the clock complete:1-2-3-4-5-6-7-8-9-10DB squats (50s/35s)(35s/20s)Burpees over DB-with remaining time in 12 min-Find a 1 Rep Max Clean PureFit WOD 1-2-3-4-5-6-7-8-9-10DB squatsUp downs/burpees-8 calories after every set- -15 min cap-