WODFor Time;30 Toes to Bar OR 50 Abmat Sit-ups1.5 Mile Run OR 3000m Row/Ski30 Toes to Bar OR 50 Abmat Sit-ups1.5 Mike Run OR 3000m Row/Ski30 Toes to Bar OR 50 Abmat Sit-ups *30 Minute Time Cap PUREFITFor Time;30 Sit-ups1000m Row/Ski30 Sit-ups 1000m Row/Ski30 Sit-ups *25 minute time cap

STRENGTHClean & JerkBuild to a heavy rep (no more than 15 min) WOD3 Rounds for time;10 Squat Cleans10 Push Jerks (135/95)(95/65) *8 minute time cap PUREFIT 18 Min AMRAP10 Med Ball Squat Cleans10 DB Push Press200m Row/Ski

Closed – Happy New Year!

CFCody WOD For Time:30 Thrusters (95/65)20 Burpee Box Jump Overs (24/20)10 Rope Climbs20 Burpee Box Jump Overs30 Thrusters -15min cap- Rope Climb subs-30 strict pull ups-15 Lay to stand-Half distance on rope-2 pull ups + 2 K2E = 1 rope climb PureFit WOD For Time:30 Wall Balls20 Burpee Step ups10 Lay to stand rope pulls20 […]

CFCody WOD 5 Rounds: 10 DB Step ups 30 Double Unders/45 Single unders10 DB Push Jerks30 Double Unders Box Height: 24/20 DBs: 50s/35s or 35s/25s -20 min Cap- PureFit WOD 4-5 Rounds:10 DB step ups30 single unders10 DB Push Press30 single unders -20min cap-