CFCody WOD 1. Conditioning 21-15-9: Wallballs (20/14) C2B Pull-ups Thrusters (95/65#) Box Jumps (24/20″) Kettlebell Swings (35/55) Comp WOD 1. Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1 80%/1 85%/1 95%/1 2. Snatch Pull 100%/3 (105%/2)3 2. Conditioning 15-12-9: Wallballs (20/14) C2B Pull-ups Thrusters (95/65#) Box Jumps (24/20″) Kettlebell Swings (55/35)

Teams of 3: 150 Cal Row 100 Box Jump Overs (24/20″) 75 Clean and Jerks (135/95#) 50 Two hand KB Thrusters (55/35)

CFC WOD 1. Conditioning 3 Rounds: 21 Burpees 21 Deck Squats 21 Power Snatch (95/65#) 21/16 Cal. Row or COMP WOD Choose #1,#2, or #3 then do #4 1. Snatch 60%/2 70%/2 75%/2 80%/2 (85%/2)2 (90%/1)2 2. Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/2+1)2 (90%/1)2 3. Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2)2 4. Conditioning 2 Rounds: […]

CFC WOD 1. Stamina Conditioning EMOMx16: Odd: 5 Pull-ups + 5 OHS (95/65#) or 10 Walking KB lunges Even: 5 Pull-ups + 5 Thrusters (95/65#) or 5 Strict-press Comp WOD 1. Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 (80%/1)2 2. Stamina Conditioning EMOMx8: Odd:5 Pull-ups + 5 OHS (95/65#) Even:5 Pull-ups + 5 Thrusters (95/65#)

Rest and Active Recovery Day! Open Gym: 5:30-6:30