CFCody WOD & Comp WOD 500 meter row/400 meter run 20 Front squats 65/95 10 push ups / weighted for COMP 25/45 plate 400 meter run/500 meter row 15 front squats 85/115 15 push ups 500 meter row/400 meter run 10 front squats 105/135 20 push ups 400 meter run/500 meter row *Some people start […]

In teams of 2: EMOM x 30: 5 pull-ups 10 push-ups 15 squats *Break up reps however you want

CFC Strength 10 min to work to a heavy Power Clean 10 min to work to a heavy Push-Press       Conditioning 3rds 10 2 hand KB Push Press 35/55 10 Burpees 10 Wall Ball sit ups  

CFC Conditioning: 50 Wall Balls Then: 10 min AMRAP: 5 DL 65% 10 Box Jumps 5 T2B Then: 50 Wall Ball  

Rest Day.