Your Welcome! Teams of 2: FOR TIME 30 Burpee Pull ups 40 Front Rack KB Lunges (35/55) 50 Partner med ball sit ups (14/20) 60 Push press (65/95) 70 Land minds (25/10) 80 Partner Box jumps (20/24) 90 Squats 100 Double Unders      

CFCody & Comp WOD 1. Conditioning 27-21-15-9: Calorie Row Power Snatch, 75/55 KBS 45/55/70 2. Strength EMOMx10: 1 Back Squat, across

CFCody & Comp WOD 1. Conditioning AMRAP 15: 10 Power Cleans, 135/95 20 Wall Balls, 20/14 30 Double unders 2. Strength & Gymnastics EMOTM x 20: Min 1: 1 Power Clean + 1 Squat Clean + 1 Front Squat Min 2: 10 Burpee Box Jumps, 24/20

Rest Day! Open Gym Today 12-1pm *How is your LEVEL 1 & 2 coming? Take this time to get it DONE.

Olympic Lifting Class TONIGHT 6:30-7:30pm CFCody & Comp WOD 1. Conditioning choose one: Nancy- 5 Rounds for time: 400 Meter Run 15 OHS 95/65 Or Jackie – for time: 1000 Meter Row 50 Thrusters 45/35 30 Pull ups -These are GLORY BOARD Wods which m... Continue Reading