CFCody Team WOD 8-10 rounds with a Partner:30 KBS (35/53)20 Goblet hold squat cleans (35/53)100ft KB bottom up carry (35/53) *Divide reps and carry up however between partner. One person working at a time.  -30min cap-

CFCody WOD Community Cup Workout #11000m Rowthen 5 Rounds:25 Pull ups7 shoulder to Overhead (85/135) PureFit WOD Buy in: 800m Row 5 rounds:5 Ring Rows/pull ups10 gorilla Rows7 DB push press Buy out: 800m Row

CFCody WOD Strength/Skill Power Clean3-3-3-3-3 -Lift every 2-3min. Add weight as mechanics allow. Work up to 3RM 4-5 Rounds:5 hang power clean (105/155)(85/135)(55/75)5 Front Squat8 burpees over the bar100ft farmers carry (35s/50s) PureFit WOD 24 min EMOM... Continue Reading

Active Recovery Day Open Gym – 5-6am & 5:30-6:30pm Optional WOD 5000m Row for time  

CFCody WOD Strength/SkillEvery 2min x 5 sets:1 Power Snatch + 1 Hang Power Snatch-Build each set as mechanics allow 16min AMRAP:2 Rope Climbs4 Power Snatch (105/155)(85/135)(55/75) *add 1 Power Snatch each round. PureFit WOD 16min AMRAP:2 lay to stand10 h... Continue Reading