Team WOD Team of 2 25 min ARMAP: 15 Wallballs (20/14#) 12 KB snatch 35/55 (6 each arm) 9  shuttle runs 6  pull ups *Full round, then change partners

CFCody WOD 1. Conditioning 5 Rounds, for max reps: 1:00 Row for Calories 1:00 Power Cleans (135/95) 1:00 Burpees over Bar 1:00 Rest 2. Burner Conditioning 5RFT: 15 Box Jumps (24/30) -try to jump them all 35 Double-unders or 85 singles Comp WOD 1. Snatch 6... Continue Reading

CFCody & Comp WOD 1. Big Clean Complex – take no more than 15 min 6 Sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang... Continue Reading

Active Recovery Day! Open Gym 12-1pm

CFCody & Comp WOD 2. Conditioning “Marston” AMRAP 20: 1 Deadlift (405/285#) 10 T2B 15 Burpees over the bar *Deadlift weight is meant to be heavy, scale as needed but push yourself here. 3. Gymnastics Conditioning For time: 20-30 Strict HS... Continue Reading