WODFor time:2:00 plank hold400/500-m row30 V-ups30 pull-ups30 knees-to-elbows400/500-m row2:00 plank holdPost-workoutAccumulate:30-50 GHD hip extensions or good mornings PUREFIT For time:1:00-2:00 plank hold400m row30 situps30 pull-ups/ring rows30 knees ups/ K2E400m row1:00-2:00 plank holdPost-workoutAccumulate:30-50 banded good mornings

CFCody Team WOD Teams of 220min AMRAP:4 Rope Climbs20 Thrusters (65/95)20 Burpee Box Jump Overs (20/24) -divide reps however, one person working at a time.

CFCody WOD Skill/Strength6 sets for load:1 Snatch Balance + 2 OHS -lift every 90sec- “Annie”50-40-30-20-10Double UndersSit ups Jump Rope subs15-12-9-6-3 Calories -This is a GLORY BOARD WOD. Make sure every rep is FULL range of motion. It must be completed as it is written in order to make the Glory Board. Record results on the […]

CFCody WOD 5 x 2:30min Rounds:450/500m RowMax rep Deadlift (125/185)(105/155)(55/75)-Rest 1min b/w rds- PureFit WOD 4-5 x 2:30min Rounds:8 KB deadlifts12 DB Push PressMax Calories-rest 1 min b/w rds-

Active Recovery Day Open Gym 5:15am – 6:15am5:30pm – 6:30pm Optional WOD 10min EMOM:3 Bar Muscle ups10 Hand release push ups Bar Muscle up ProgressionJumping bar Muscle upBanded Bar Muscle upChest 2 Bar pull upstrict pull up or For time:100 air squats25 Toes 2 Bar/Knee raises50 DB step ups25 T2B100 air squats-use 2 DB, hold however.