CFCody WOD Strength – Back Squat (12min)3 Rep Max Murph Prep Monday 10min EMOM:3 Pull ups6 push ups9 squats -Can add 1 rep to each movement during the 10min, not to EXCEED 5 pull ups10 push ups15 air squats -2 min rest- 10min EMOM:4 50ft shuttle spr... Continue Reading

“Flonkerton” [TEAMS OF 3]Every 10 Minutes x 3 Rounds:800 Meter Team RunMax Calorie Bike, Row, Ski * 5 Strict Pull-ups Every Time You Get Off Bike

Deadlift 5 Rep Max “Double Time” 5 Rounds For Time:12 Deadlifts (155/105)9 Handstand Push-ups60 Double Unders PureFit 5 Rounds For Time:12 KB Deadlifts 9 Push-ups50 Single Unders

Push Jerk 3 Rep Max “Graceland” 5 Rounds x AMRAP 3:5 Clean & Jerks (135/95)10 Toes to Bar15 Box Jumps (24″/20″) Rest 1 Minute PureFit 5 Rounds x AMRAP 3:5 KBS10 Sit-Ups15 Box Jumps Rest 1 Minute

Active rest day: 5:30am Class and 5:30pm Open Gym 1 mile run 2000m row 1 mile run