CFC For time:60 KB swings (35/53 lb)25/30-cal bike60 KB swings Post-workout3 sets:5 KB windmills/arm5 KB Turkish get-ups/arm– Build in load, but only as quality mechanics allow. PureFit 50 DB Push Press20-cals40 Box Step Ups Post WOD: 2 sets: 10 DB Good mornings  

CFC 5 rounds for time: 400-m run15 overhead squats (65/95 lb) PureFit 4 rounds for time:300-m 15 KBS + 15 Air Squats Post Wod: Accumulate 2:00 plank  

CFCody Team WOD Teams of 2:80/100 Calories150 Double Unders/200 Single Unders100 Deadlifts (95/135)150 Double Unders80/100 Calories Post WODTABATA Mash up4 sets:Flutter KicksRussian Twist (add weight if can)

CFCody WOD Strength8min EMOM:1 Clean Pull + 1 Hang Power Clean + 1 Thruster-Build as mechanics allow 3 Rounds:9 Hang Power Cleans (75/115)12 Thrusters15 Burpees over the Bar PureFit WOD 3 Rounds:6 Dbl DB Hang Power Cleans200m Row/Ski/Run/Bike (10)9 Dbl Db Thrusters200m Row/SKi/Run/Bike (10)6 Up downs/Burpees

CFCody WOD 16min AMRAP:200m Run/Row/Ski/Bike (10/12)100m Dbl DB Farmers Carry (35s/50s)1 min Plank Hold -Goal = 4-6+ rounds Post WOD8 set of TABATA:Double or Triple Under Practice PureFit WOD 16min AMRAP:200m Run/Row/Ski/Bike (10/12)100m Dbl DB Farmers Carry 1 min Plank Hold (accumulate) Post WOD8 sets TABATA:Calories on any machine