WOD 15.3ish 12 minute AMRAP: 7 pull ups 25 wall ball (20#/14#  10’/9′) 50 double unders Finisher:  5 Min Plank, rest as needed PUREFIT 12 Minute AMRAP: 7 Pullups 15 Wallball 50 singles Finisher:  5 Min Plank, rest as needed MOBILITY: shoulder recovery, smashing the posterior/anterior shoulder for 90 sec each.

CFCody Team WOD Teams of 3 4 Rounds 15 Push Press (135/95)(95/65) 20/15 Cal Bike/row/ski 50 Double Unders *congo line style  

CFCody WOD AMRAP 7 min Run 800 meters Max Rep Hang Squat Clean in remaining time (155/105) Midline 3 Sets: 21 Rower/slider Pike ups 15 weighted sit-ups/GHD 9 strict T2B/V-ups PureFit WOD Partner WOD 10 Wall Ball Sprint 10 Box Jumps Sprint 10 slam Ball 4-5 rounds Each (8-10rds total)

CFCody WOD “The Seven” 7 Rounds of: 7 HSPU 7 Thruster (135/95) 7 Knees to Elbow 7 Deadlift (245/165) 7 Burpee 7 KB Swing (70/53) 7 Pull Up 30 min time cap PureFit WOD 4-5 rounds of: 7 Push ups 7 KB/DB Thruster 7 med ball sit ups 7 KB Deadlift 7 Burpee 7 KB Swing […]

Rest Day! Optional WOD 18 min AMRAP: 400 Meter run/row/ski 2 rope climbs/6 strict T2B/K2E 6 SumoDeadlift High Pulls (115/85)(85/55) 12 alternating pistols/KB goblet squats