CFCody WOD For Time:6 Rope Climbs6 DB Farmers Carry shuttle (50s70s)(35s/50s)21 DB Deadlifts (50s70s)(35s/50s)21 Calories 4 Rope Climbs4 DB Farmers Carry shuttle (50s70s)(35s/50s)15 DB Deadlifts (50s70s)(35s/50s)15 Calories 2 Rope Climbs2 DB Farmers Carry shuttle (50s70s)(35s/50s)9 DB Deadlifts (50s70s)(35s/50s)9 Calories *Farmers carry shuttle = 25ft down & 25ft back*Use 2 DB for carries & DL Rope […]

AMRAP 21 with a partner:30-cal row20 burpees over the rower10 power cleans (105/155 lb)– One person works at a time.

CFC 5 rounds for time of: 400-m run or 500-m machine 100-m DB farmers carry (35/45 lb) 25-m single-DB waiters walk, right arm 25-m single-DB waiters walk, left arm PureFit 3-4 rounds for time of: 200-m run 300-m machine 25-m lunges 25-m single-DB waiters walk, right arm 25-m single-DB waiters walk, left arm

CFC 7-9 rounds for time of:12 DB/KB floor press (heavy)100-m sprint PureFit 5 rounds: 20 jumping jacks10 DB/KB floor press100-m sprint

Open Gym: 5:15am and 5:30pm Optional WOD Brian rx 3 rounds for time of:5 rope climbs (15/15 ft)25 back squats (125/185 lb)