CFCody WOD 27-21-18-15 Wall Ball DB Snatch (55/35)(35/25) *400 meter run/row/ski/bike(25/20) after each set PureFit WOD 27-21-18-15 Wall Ball DB Snatch *200-400 meter run/row/ski/bike(25/20) after each set

Active Recovery Day! Open Gym @ 5:30 am & 5:30pm Optional WOD  

CFCody WoD Every 2min x 5: 10 Deadlifts (225/155)(185/135) 8 Burpee’s over the bar Rest 2 min Every 2min x 5: 10 Push jerks (115/85)(95/65) 10 KBS (70/55)(55/35) PureFit WoD Every 2min x 5: 10 DB/KB Deadlifts 8 Burpee’s over the DB/Updowns Rest 2 min Every 2min x 5: 10 KB/DB Push press 10 KBS

CFCody WOD 5-6 Sets: 200m Run/Row/Ski 7 Hang Squat Cleans (115/85)(95/65) …rest 90 sec b/t sets… *The goal is to maintain the same pace for each set. If you are unable to hold the same pace by the 5th set, do not complete the 6th set. PureFit WoD 5-6 sets: 200m Run/Row/Ski 7 DB Hang […]

Teams of 2: 5000m Row Partner 1: Row Partner 2: 14 DB Snatch + 7 Box Jumps Break up rowing however you choose.  Partner 2 completes the reps and rests until it is their turn to row.