WOD Teams of 3: For time: 150 double unders 50 Power Cleans (115/75#) or 50% 150 double unders 45 Power Cleans (135/95#) or 60% 150 double unders 40 Power Cleans (155/105#) or 70% 150 double unders 35 Power Cleans (185/135#) or 80% Not for time 80 crunches 80 supermans

WOD AMRAP 12: 40 Air Squats 25 Calorie Row 10 Push Press (135/95#) then 4 rounds not for time 10 close grip push ups 7 strict pull ups

Teams of 2 For Time: 100 Hang cleans 85/115 150 wall ball 14/20 100 KB push press 25/45 (each hand) 150 Double Unders or 300 singles *one person working at a time KICKER: Every 2 min stop where you are and perform 10 burpees together

CFCody & Comp WoD 1.Conditioning: 3 Rounds for time: 20 Toes to Bar 15 Front Squats 135/95lbs 10 burpee box jump overs 2. Midline – NOT FOR TIME 2-3 sets: 4 Turkish get ups – you choose wt. 8 GHD sit ups or 16 med ball sit ups 12 weighted Backward step Lunge (barbel or […]

CFCody & Comp WOD 1. Conditioning Every 5 minutes, for 30 minutes (6 sets): 400m run or row 12 Box Jumps 24/20 5/3 Muscle-Ups. sub 10 pullups + 10 pushups *If you are not completing the work within the 5min time frame shorten run to 200 or 300 meters.