CFCody Team WOD Teams of 2: 35 min AMRAP:1000m Row/Ski/Bike (50/40) *switch every 250m or 25/20 cals30 Alternating DB Snatch (50/35)10 Wall Walks30 DB Overhead walking Lunges (50/35)200m partner med ball run*run together, switch ball @ 100m *Divide reps u... Continue Reading

CFCody WOD 3 Rounds:500/400m Row400m Run30 T2B/K2E/weighted sit ups PureFit WOD 3 Rounds:300m Row/ski200m Run/8 shuttles20 med ball sit ups

CFCody WOD 10 Rounds:10 Wall Balls3 Deadlifts (285/175)(225/155)50m Farmers Carry (50/35s)(35/20s)-30 min Cap- PureFit WOD 6-8 Rounds:10 Wall Balls5 KB Deadlifts 50m Farmers Carry (50/35s)(35/20s)-20 min Cap-

Active Recovery Day Open Gym @ 5am & 5:30pm Optional WOD Teams of 2:20 Rounds:5 strict Pull ups10 Hand release push ups15 step ups (24/20)Max Calories or 400m run -Partner 1: Complete 2 rounds of 5-10-15-Partner 2: Max calories-Continue alternating un... Continue Reading

CFCody WOD Part 1: Strength (20 min tops)Build to a Heavy double inSquat Clean (not touch n go)&Push Jerk Part 2:10 min AMRAP:9 Bupree’s/up downs/slam balls35 Double Unders/70 single unders