For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run MWOD: Banded Shoulder Lateral Opener –  Hook a hand through band that is attached at waist height. Wrap band around wrist and rotate palm towards the ceiling. Place shoulder in ex... Continue Reading

Open gym 5:30 a.m. Open gym & mobility 5:30 p.m.

10 Minutes: Build to Heavy Power Snatch then AMRAP 8 10 Toes to Bar 10 Burpees   MWOD: Partner T-spine smash T-spine smash – this thoracic mobilization would be best done before power snatch.  Lie on a double lacrosse ball along the thoracic s... Continue Reading

80 Double Unders (or 160 single unders) 80 Air Squats 800 Meter Run 400 Meter sandbag Run (men=biggest sandbag/women=medium sandbag) 40 Kettlebell Swings (70/55 or 55/35) 40/30 Calorie Row MWOD:  Forearm and wrist mobilization Forearm tack and twist R... Continue Reading

CFCody WOD Teams of 2 30 rounds for time of: 5 Wall ball (20/15) 3 Handstand push-ups 1 Power clean (225/155)(205/135)(195/115) Alternating each round until completion.