CFCody WOD Strength 10 in clock build up to a heavy5 rep Deadlifts Conditioning12min AMRAP:15 Calories10 Deadlifts (125/185)(95/135) PureFit WOD 15min AMRAP:15 calories12 Step ups10 KB deadlifts

Team WODAMRAP 25:50 single-DB box step-ups (20/20 in) (20/35 lb)50 single-DB walking lunges (20/35 lb)100-m run*carry the db any way you’d like*split up reps with db (one person works at a time) and run together

Pre-workout:EMOM 8:1 clean pull1 hang power clean1 thruster– Build in load, but only as quality mechanics allow.WOD3 rounds for time:9 hang power cleans (75/115 lb) (55/75 lb)12 thrusters15 burpees over the bar   PUREFIT   15:00 AMRAP 6 Burpees9 Hang DB Cleans12 DB Thrusters2 Farmers Carry Shuttles

WODFor time:400-m run30 toes-to-bars (knees to chest, knee raises)400-m run10 wall walks (5 wall walks, 5 inchworm + push-up)400-m run30 toes-to-bars (knees to chest, knee raises)400-m run Post-workout4 sets:10 good mornings– Build in load, but only as quality mechanics allow. PUREFIT For Time:400m run/row/ski20 Knee Ups on Bar or Ground400m15 inchworm pushups400m20 Toes to Bar […]

WOD“Nate”AMRAP 20:2 muscle-ups, (2 low ring transitions)4 handstand push-ups, (4 pike push ups)8 KB swings (55/70 lb) (35/55 lb)