Power Clean5 Rep Max WODFor Time (10 Minute Cap):50 Power Cleans (155/105)(115/85)*On the Minute, Starting at 0:00:5 Toes to Bar PUREFIT4 Rounds10 Medball Squat cleans5 Knees Ups/Weighted Situps2 Waiters Carry Shuttle (Lengths)

Rest Day, Open Gym Times 5:00 – 6:00 am — 5:30 – 6:30 pm Optional WOD 4 Rounds For Time:120-90-60-30 Double Unders40-30-20-10 Wallballs (20/14)30/24 Calorie Row *Time Cap 25 Minutes

Strict Press:10 Rep Max WOD AMRAP 12:9 Box Jumps (24″/20″)6 DB Snatches (50/35)(35/20)3 Strict HSPU OR DB or KB Press PUREFIT Seated Press: 5 sets of 8 WODAMRAP 15:10 step ups8 DB Snatch6 Pushups*100M Run/Row/Ski after every round

Test WOD (to be retested Monday, May 22) On a 22-Minute Clock: At 0:00 – 1 Mile Run Test*rest until clock is at 12:00At 12:00 – 10 Minute AMRAP “Cindy”;5 Pull Ups10 Push Ups15 SquatsAt 22:00 – Done*record time on your mile, a... Continue Reading

CFCody Team WOD Teams of 2-3:25min AMRAP:2 Rounds:75 T2B/weighted sit ups75 DB Thrusters (50s/35s)(35s/25)75 Burpee Box Jump overs (24/20)Directly into…Max Calories (1 person working @ a time)