Front Squat 5 Rep Max “Front Seat” For Time:20 Front Squats20 Bar-Facing Burpees20 Push Press20 Bar-Facing Burpees20 Thrusters Barbell: (115/85) PureFit 20 Goblet Squats20 Burpees20 DB Push Press20 Burpees20 DB Thrusters

CFCody WOD Murph Prep WOD #220 min AMRAP:200m Run/Row/Ski/Bike (12/10)1 Round Cindy200m Run/Row/Ski/Bike2 Rounds Cindy200m Run/Row/Ski/Bike3 Rounds Cindy….continue adding 1 rd of Cindy for 20 min. PureFit WOD Murph Prep WOD #216min AMRAP:200m Run/Ro... Continue Reading

CFCody Team WOD Teams of 2-3: 2 Rounds:75 Thrusters (45/35)100 Calories50 pull ups100 calories75 Wall Balls -30min cap- *Divide reps up however, one person working at a time.

CFCody WOD Strength – Snatch3 Rep Max Conditioning4 Rounds:30 DB Snatch (50/35)(35/25)20/15 Cal bike/row/ski/300m run10 Box Jumps (30/24)(24/20) PureFit WOD 4 Rounds:20 DB Snatch 15 Cal bike/row/ski/300m run10 Box Jumps

CFCody WOD 5 Rounds:300m Run/Row/Ski/Bike (15/12cals)5 Muscle ups200m Run/Row/SKi/Bike (12/10cals)10 Handstand push ups100m Run/Row/Ski/Bike (10/8 cals)15 Burpees -30min cap- Muscle up subsRing or barC2B pull upsStrict pull upsRenegade RowsHandstand Push ... Continue Reading