Team WOD Teams of 2: 12 rounds of: 12 jumping lunges 9 DB step ups (24/20) 6 SDHP (95/65) *after round 6 run 800 meters (each teammate runs 400 meters) *teammate completes entire round then switch

CFCody WOD Hero WOD Bradley 10 Rounds: 100 meter sprint 10 pull ups 100 meter sprint 10 Burpees Rest :30 sec after each round *Scale options* -lower rounds 6-8 -complete with a partner, divide reps however 35 min Time cap PureFit WOD ‘Bradley-ish’ 6-8 rounds: 100 meter sprint/row/ski 10 ring rows/pull ups 100 meter sprint/row/ski […]

CFCody WOD 5 Rounds: 1 min Max slam balls 1 min Max KBS (70/55)(55/35) 1 min Max Calories or 100 meter sprint 1 min REST PureFit WOD 4 rounds: 1 min Max slam balls 1 min Max KBS 1 min Max calories or 100 meter sprint 1 min REST

Active Recovery Day! Optional WOD 100 DB Front Squats (55/35) *Every min on the min, starting with GO, complete 5 burpee’s.

CFCody WOD EMOM x 15: Min 1: 3-5 ring Muscle ups/ 5-8 bar Muscle ups/ 8-10 C2b Pull ups/8-10 strict pull ups Min 2: 5 Clean & Jerks (135/95)(95/65) Min 3: 5 Tall Box Jumps Notes: Athlete choose the height on the box jump. It should be high but something you can confidently get all 5 […]