CFCody Team WOD Teams of 3:30min AMRAP:60 calorie Row15 rope Climbs45 Power Snatch (115/85)(85/65) Rope Climb Subs3 Strict pull ups = 1 climb2 Devils press = 1 climb2 Lay to stand = 1 climbShorter distance

CFCody WOD Strength – Deadlift10 Rep Max 15min AMRAP:2 Rounds:800m Run/Row/Ski/Bike (48/40)50 Wall Ballsdirectly into…Max Burpees PureFit WOD Strength – Deficit KB Deadlifts10-8-6-4-2-Stand on plates 15min AMRAP:2 Rounds:600m Run/Row/Ski... Continue Reading

CFCody WOD 20 min AMRAP:40 ab mat sit ups21 KBS (55/35)(35/25)12 DB Floor Press (55s/35s)(35s/25s) PureFit WOD 16min AMRAP:40 ab mat sit ups21 KBS12 DB Floor Press

Active Recovery Day Open Gym @ 5am & 5:30pm Optional WODStrength – Push Jerk1 Rep Max 3 Rounds: (15min cap)21 Pull ups15 HSPU9 Thrusters (135/95)(95/65)

CFCody WOD 5 min AMRAP x 3:5 Power Cleans (155/105)(115/85)10 box jumps (30/24)(24/20)15/12 Calories/200m run -Rest 5 min- *Start where you left off* PureFit WOD 5 min AMRAP x 3:5 DB power Cleans/med ball cleans10 Box Jump/step ups12 Calories/200m run -re... Continue Reading