CFCody WOD Murph Prep WOD #2 For Time:800m run/Row/Ski/Bike 48/40 cals5 Rounds of Cindy400m run/Row/ski/Bike 24/20 cals3 Rounds of Cindy200m Run/Row/Ski/Bike 12/10 cals1 Round of Cindy -25min cap- Cindy =5 Pull ups10 Push ups15 Squats PureFit WOD Murph Prep WOD #2 For Time:600m run/Row/Ski/Bike 40 cals5 Rounds of Cindy400m run/Row/ski/Bike 20 cals3 Rounds of Cindy200m […]

WOD, Teams of 3 For Time (25 Minute Cap):15 Rope Climbs (subs=3 strict pull-ups/lay to stand rope climb/renegade row)400m Team Run (500m row or ski)75 Thrusters (95/65)800m Team Run (1,000m row or ski)75 Thrusters (95/65)400m Team Run15 Rope Climbs

WOD 5 Rounds for Time:400/350 Meter Row15 Deadlifts (185/135)15 Bar-Facing Burpees*Time Cap: 20 Minutes PUREFIT 5 Rounds For Time:300M Row12 Deadlifts12 Burpees/Slamballs*Time Cap: 18 Minutes

Power Clean5 Rep Max WODFor Time (10 Minute Cap):50 Power Cleans (155/105)(115/85)*On the Minute, Starting at 0:00:5 Toes to Bar PUREFIT4 Rounds10 Medball Squat cleans5 Knees Ups/Weighted Situps2 Waiters Carry Shuttle (Lengths)

Rest Day, Open Gym Times 5:00 – 6:00 am — 5:30 – 6:30 pm Optional WOD 4 Rounds For Time:120-90-60-30 Double Unders40-30-20-10 Wallballs (20/14)30/24 Calorie Row *Time Cap 25 Minutes