CFCody WOD Strength – Push PressBuild to a heavy set of 3 WOD12 min AMRAP:150 Wall Ball90 Double Unders/120 Single unders30 ring/bar Muscle ups Muscle up subsDB Devils Press3 Pull ups + 3 dips = 1 muscle ups PureFit WOD Strength – DB Push Press3-3-3-3-3 WOD12 min AMRAP:20 wall ball30 single unders10 DB Snatch

CFCody WOD 10-9-8-7-6-5-4-3-2-1Deadlifts (225/155)(205/135)Handstand Push ups -After each rd 30′ Handstand walk- 20 min time cap HSPU subsDbl DB Push PressPush ups3 Wall Walks after each set of deadliftsBox push ups HS walk Subs 30′ Bear crawl30′ DB Overhead carry PureFit WOD 10-9-8-7-6-5-4-3-2-1KB Deadlifts Push ups -After each rd 30′ DB Overhead walk-

Active Recovery Day Open Gym @ 5:30am & 5:30pm Optional WODBuild to a Heavy Power Snatch WOD2 Rounds:8 Power Snatch (155/105)(135/95)8 Bar Facing Burpees2 Rounds:8 Power Snatch (135/95)(115/85)8 Bar Facing Burpees2 Rounds:8 Power Snatch (115/85)(105/75)8 Bar Facing Burpees -Goal Time 12-15min-

CFCody WOD Strength – Front SquatBuild to a heavy set of 5 For Time: (15 min cap)7 Rounds:7 Dbl DB Front Squats (55s/35s)(35s/25s)7 C2B Pull ups7 Dbl DB Push Press (55s/35s)(35s/25s)7 T2B/K2E/weighted sit ups PureFit WOD Strength – Tempo Squats5-5-5-5-52 down – hold 2- up 2 For Time:5-7 Rounds:7 Dbl DB front squats7 Pull ups/ring […]

CFCody WOD -3 Rounds-4 min AMRAP:27/21 Calorie Row/Ski/Bike/run (300m)21 Power Cleans15 Burpee Box Jumps (24/20) 4:00 rest between Rds Power Clean weightRound 1: (135/95)(95/65)Round 2: (115/85)(75/55)Round 3: (95/65)(65/55) PureFit WOD -3 Rounds-4 min AMRAP:18 Calorie Row/Ski/Bike/run (300m)18 Power Cleans14 Burpee step ups 4:00 rest between Rds