CFCody WOD Strength: DeadliftBuild to a heavy set of 10 Conditioning3 Rounds:10 Strict HSPU10 DB Hang Power Clean (50s/35s)(35s/20s)50 Double Unders/75 single unders/8 Calories -rest 1 min- 3 Rounds:10 Kipping HSPU10 Shoulder to Overhead (50s/35s)(35s/20s)50 Double Unders/75 Double unders/8 Calories HSPU Subs3 Wall Walks = 10 HSPUInchworm + push upRing push upsBox HSPU PureFit WOD […]

CFCody WOD For Time:75 Power Snatch (75/55)(65/45)-rest 2 min-5 Rounds:400m Run/Row/Ski/Bike (24/20)15 Overhead Squats (95/65)(75/55) -25 min Time Cap- PureFit WOD For Time:50 DB Snatch-rest 2 min-4 Rounds:400m Row/Run/Ski/Bike (20)10 DB Front Squats -20min time cap-

Team of 2 WOD For Time:Buy-In: 180 Calorie Row Into… 90 Deadlifts (65-70% of your max up to 315/205)90 Strict HSPU variation (2-3″ deficit/flat ground/build the floor up/off a box…) *Time Cap 30 Minutes*Break Up Calories and Reps However

StrengthFront SquatHeavy Single WODOpen WOD 22.3For Time:21 Pull-Ups42 Double Unders21 Thrusters (95/65)18 Chest to Bar Pull-Ups/Pull-Ups36 Double Unders18 Thrusters (115/75)15 Bar Muscle-Ups/Burpee Pull-Ups30 Double Unders15 Thrusters (135/95) *Time Cap: 12 Minutes PUREFIT Strength: 5X5 front squat/goblet squat, building every set WOD18 pullups/ringrows42 Singles18 Thrusters15 Pullups/ringrows36 singles15 Thrusters12 Pullups/ringrows30 Singles12 Thrusters9 Pullups/Ringrows24 Singles9 Thrusters

WOD5 Rounds For Time:10 DB Floor Press (70’s/50’s)200′ Farmers Carry400m Run/Row/Ski *Time Cap: 25 Minutes PUREFIT5 Rounds For Time:10 DB Floor Press2 Shuttles (long ways) Farmers Carry250m Run/Row/Ski