Team WOD SURPRISE… you’ll have to come to fine out! See you at 9am

CFCody & Comp WOD 1. Snatch EMOMx10: 1 Squat Snatches at 75% 2. AMRAP 12 of: 6  Burpee’s 9  Sumo Deadlift High Pulls (95/65) – can sub for KB 12 Wallballs (20/14)

CFCody & Comp WOD 1. Strength/Skills EMOMx6: Odd:  5 Dead Lifts, 155/225 (70-80%) Even:  60 Double Unders 2. Conditioning 1 mile run 50 Box Jumps, 20/24 50 med ball sit ups stair sprints x 2

Active Recovery Day! Open Gym 12-1pm Olympic Lifting 5:30-6:30pm

CFCody WOD 1. Strength Pause Overhead Squat – 5×2 *3 Second Pause in the Bottom, can be used as mobility if needed 2. Conditioning 2 RFT: 20 Pull ups 30 Push ups 40 Situps 50 Squats Comp WOD complete 1 & 2 then 3 3. Snatch A. 1RM Snatch Balance B. Work up to a […]