CFCody WOD StrengthEvery 2 min complete:Strict should press5-3-3-2-1-Take from the floor-Build as mechanics allow Conditioning9min AMRAP:30 Double Unders3 Shoulder Press (95/135)GOAL = 7-12rounds Finisher2-3 sets:10 V-ups/GHD sit ups10 Slide Body Saw50ft Single DB carry (you choose hold) PureFit WOD 14min AMRAP:30 Single Unders6 Double DB Shoulder Press 1 sled pull Finisher2-3 sets:10 V-ups/Knee Tucks10 Slide Body […]

Teams of 2: 5 rounds:AMRAP 3:10 shuttle runs (Do together)Max Knees to elbows (one person working at a time)– Rest 2:00 between rounds.

Pre-workoutEMOM 6:1 power clean2 hang squat cleans 6 rounds for time:250-m row12 hang squat cleans (65/95 lb)12 burpees PureFit 5 rounds for time:250-m row10 DB hang squat cleans 10 Up-downs or burpees

CFC Pre-workoutEMOM 6:2-5 pull-ups Then: 10-9-8-7-6-5-4-3-2-1 reps for time of:Pull-upsHandstand push-ups PureFit 10-8-6-4-2 reps for time of: Ring RowsPush-Ups50m Farmers carry after each rd      

Open Gym: 5:15am and 5:30pm Optional WOD For load:Deadlift5-5-5-5-5