CFCody Team WOD Teams of 23 sets:600m Run/Row/Ski/Bike (30/36)2 Rounds DT (95/135)(65/95) DT =12 Deadlifts9 Hang Power Cleans6 Push jerks *Partner 1 starts on the run while partner 2 starts DT. Switch once both partners are done. Both partners completes 3 rounds.

CFCody WOD For Time:80 Dbl DB box step ups (20/24)(35s/50s)*Every min, starting with 0:00, complete20 Double Unders Post WOD3-4 sets:6 Turkish get ups (3 each arm)-you choose the weight PureFit WOD For Time:80 single DB step ups*Every min, starting with 0:00, complete20 single unders or 10 slam balls Post WOD2-3 sets:4 Turkish get ups (2 […]

CFCody WOD 20min AMRAP:8 T2B/K2E/weighted sit ups10 single DB clean & jerks (5 each arm) (35/50)12/14 Calories/200m Run PureFit WOD 16min AMRAP:8 weighted sit ups10 single DB clean & jerks (5 each arm)12 Calories/200m run

Active Recovery Day Open gym @ 5:15am – 6:15am and5:30pm – 6:30pm Optional WOD For Time:100-75-50-25Air Squats*50ft Handstand walk or 2 Wall walks after each set Post WOD3 sets:75ft single arm KB OH carry Right75ft single arm KB OH carry Left

CFCody WOD 4-5 Rounds:25 Burpees over the Bar15 Deadlifts (125/185)10 Strict Pull ups Post WOD2 Sets:1 min Plank50 Russian Twists PureFit WOD 3-4 Rounds:10 Burpees/Up Downs8 KB deadlifts10 Burpees/Up Downs7 Deadlifts10 pull ups/ring rows