WOD 5 Rounds: 4 Wall Walks 8 Strict Pull-ups (scale with bands, ring rows, or db rows) 16 Reverse Lunges PUREFIT WOD 5 Rounds: :30 Handstand hold/plank 8 Pullups 16 Reverse Lunges FINISHER Tabata: 4 Min Hollow Hold!!!!

WOD 20 Minute AMRAP: 10 Broad Jumps 15 SDLHP 135/95, 95/65 200M Run/Row/Ski PUREFIT 15 Minute AMRAP: 10 Squat Jumps/Squats 10 KB SDHP 200M Run/Row/Ski

CFCody Team WOD 50-40-30-20-10 DB Lungesters Box Jumps Slam Balls *After each set run 400 meters together  

CFCody WOD “Marston” 20 min AMRAP: 1 Deadlift (315/205)(255/165)(225/135) 10 T2B/K2E 15 Burpees over the bar Special Warfare Operator 1st class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in Deland, Florida, durin... Continue Reading

CFCody WOD 4 Rounds: 10 OverHead Squats (135/95)(95/65) 50 double Unders/ 75 single unders rest 3 min For Time: 50 calories Row/Bike/Ski/800 meter run 50 Wall Balls 50 Burpees PureFit WOD 4 Rounds: 10 DB Squat Cleans 50 Single Unders rest 3 min For Time: ... Continue Reading