CFCody WOD Strength Every 2 min complete: (10 min) 5-5-3-1-1 Power Clean -Build in weight each set Conditioning 7 sets: 10 Calories 5 Squat Cleans ( 155/105)(115/85) -1 min rest after each set PureFit WOD 6 sets: 10 Calories 5 Med ball squat cleans/DB Squat cleans -:30 sec rest after each set Midline – Add […]

Teams of 2: 8,000m Row P1: Row (your team dictates how far you want to row) P2: 10 KBS + 7 Box Jumps (rest until P1 completes your determined row distance and then rotate)  

CFC 20 Rds 5 Burpees 2 Power Cleans 155/115 2 Push Jerks 155/115 PureFit 15 Rds 5 Wall Ball 2 DB Power Cleans 2 DB Push Jerks

CFC 4 Rds, 1 min per station, for max reps: Box Jumps Wall Balls Snatch 75/55 Rest 1 min PureFit 4 Rds, 1 min per station, for max reps: Box Jumps DB power cleans Ball Slams Rest 1 min

Class 5:30am 21-15-9 OHS (95/65) C2B Pull-Ups Open Gym 5:30pm