Part 1: “DT” Complex 5 Rounds on the 3:00:3 Deadlifts2 Hang Power Cleans1 Push Jerk  *Score = Heaviest Load Part 2: For Time:60 Deadlifts (155/105)(115/85)45 Hang Power Cleans (155/105)(115/85)30 Push Jerks (155/105)(115/85) PUREFIT 4-5 Rounds 10 DB Suitcase Deadlift10 DB Hang Clean10 DB Push Press200 M Row/Ski/Run

CFCody WOD Teams of 2-3:3000m Row300 Double Unders3 mile Run-Divide Reps however, one person working at a time. -40min time cap-

CFCody WOD OTM x 12min1 Snatch (Power or Squat)-Increase weight as able Conditioning12min AMRAP:3 Power Snatch (95/65)3 Pull ups3 Box Jumps (30/24)(24/20)6 Power Snatch6 Pull ups6 Box Jumps9 Power Snatch9 Pull ups9 Box Jumps….continue adding 3 reps for 12min. PureFit WOD Rowing ConditioningTABATA x 8 min -score is total calories 12min AMRAP:3 KB SDHP3 Ring […]

CFCody WOD 4 – 3min AMRAPs:20-25 burpee’sMax Front Squats with remaining time -3min rest b/t AMRAPS- *You should have @ least :30 to complete Front Squats each roundscale burpee reps if needed. *If burpees hurt your back Sub Slam balls -Barbell Weight-Set 1 – 155/105Set 2- 135/95Set 3 – 115/85Set 4 – 95/65 PureFit WOD […]

Active Recovery Day 5am & 5:30pm Optional WOD For Time:10-1 DB Bench press-after each set complete-100m farmers carry200m run/ski/(12/10) cal bike