CFCody WOD strength Every 1 min. x 5 Add weight each set 1 Front Squat Conditioning 3rds 10 Power Cleans 185/125 20 Sit-Ups PureFit 3 – 4 rds 10 DB Power Cleans 15 calories/200 meter run 20 Sit-Ups  

CFCody Team WOD For Time: 60 T2b 70 KBS (70/55)(55/35) 80 Slam Balls 90 DB Front Rack Reverse Lunges *Every 2 min stop and run 200 meter run/row/ski/(12/10) cal bike together

CFCody WOD Strength Strict Press 3-3-3 Conditioning 15 min AMRAP: 5 strict HSPU 10 Box Jumps (30/24)(24/20) 20 Wall Balls PureFit WOD Strength DB Seated press 3-3-3 Conditioning 15 min AMRAP: 5 Push ups 10 step ups/box jumps 15 Wall balls

CFCody WOD Strength Front Squat 3-3-3 Conditioning  5 Rounds: 9 Deadlifts (135/105)(115/85) 7 Hang Power Cleans 5 Front Squats 100 meter run -1 min rest- PureFit WOD Strength DB/KB Front Squat 3-3-3 Conditioning 4-5 rounds: 10 Russian KBS 10 knee raises/weighted sit ups 10 Goblet Squats 100 meter run -1 min rest-

Active Recovery Day! Optional WOD 5K row -70-80% intensity -mobilize any soreness from Murph