CFCody WOD 21-15-9-21SDHP (65/95)Push PressCalories Finisher3 rounds::20sec L-sit Hold (rings, hanging, or on boxes)1min row/bike/ski/200m run PureFit WOD 21-15-9-21KB SDHPDB push pressCalories Finisher3 Rounds::30 sec Plank hold1min row/bike/ski/200m Run

CFCody WOD For time:800m Run/Row/Ski/Bike (40/48)75ft Dbl DB front rack walking lunges (35s/50s)3 Rope Climbs 400m Run/Row/Ski/Bike (20/24)75ft Dbl DB front rack walking lunges3 Rope Climbs 200m Run/Row/Ski/Bike (10/12)75ft Dbl DB front rack walking lunges3 Rope Climbs Rope Climb Progressionshorter distance2 lay to stand = 1 rope climb2 devils press = 1 rope climb2 K2E […]

For time with a partner:225/300-cal row– One partner rows at a time; trade off as desired.– Non-rowing partner must accumulate :30 plank hold + 20 push-ups with each transition.

CFC AMRAP 15:100-m DB suitcase carry (35/50 lb)20 box jumps (20/24 in)20 single-arm DB push presses– Use one dumbbell.– Step down from the box.– Switch hands as needed on the suitcase carries and push presses. PureFit AMRAP 12:100-m DB suitcase carry 10 box jumps or step ups10 single-arm DB push presses– Use one dumbbell.– Step down […]

CFC 5 rounds:AMRAP 2:20 wall-ball shots (20/30 lb) (9/10 ft)Max ring muscle-ups– Rest 2:00 between rounds. PureFit 5 rounds:AMRAP 2:10 wall-ball shots 100mMax battle ropes