CFCody & Comp WOD 1. Conditioning 21 – 15 – 9 Calorie Row Thrusters 95/65 2. Stamina Builder 5 RFT: 75 Double unders/400 meter run Rest :30 between rounds *Alternate between Double Unders and Running Congrats to this guy on completing his Level 1 this past weekend! We are looking forward to more great coaching from […]

WOD Teams of 2 complete 50 KB swings 55/70 60 strict pull ups 70 box jumps 24/30 80 push ups 90 wall ball situps 14/20 100 walking lunge steps

WOD On the Minute x 20: Minute 1 – 10 Burpee Box Jumps (24″/20″) Minute 2 – 15/12 Calorie Row Minute 3 – 30 Double Unders Minute 4 – 20 Sit-Ups

WOD “The Other Total” 1RM Clean 1RM Bench 1RM OHS

Rest Day open gym at 5:30 am, oly lifting at 5:30 pm