CFCody WOD For Time:100 Hang Power Snatch (45/65)100 Push Press100 SDHP100 Front Squats -Reduce reps to 70 or 50 to allow to complete each movement in 5-6min-can choose to complete with a partner, one person working at a time. PureFit WOD 3-4 Rounds:16 DB Hang Snatch16 single DB Push Press16 KB Sumo deadlift high pull16 […]

WODTeams of 2, for time:40 DB presses (35/50 lb)(25/35)(15/25)160 air squats60 DB push presses120 air squats80 DB push jerks80 air squats*divide reps between partners however

On a 10:00 clock:Build to a heavy 3-rep power clean– Perform touch-and-go reps.– Rest 1:00-2:00 between lifts.WODAs many rounds and reps as possible in 8 minutes of:2-4-6-8-10 etc.Power cleans (95/135 lb)Box jump-overs (20/24 in)– Step down from the box. PUREFIT 15 Min AMRAP:2-4-6-8-10…..DB/Medball Power CleansStep UPsCalories

StrengthFor load:3-3-3-3-3DeadliftWOD21-15-9 reps for time of:Toes-to-barsBurpeesWall-ball shots (14/20 lb) (9/10 ft) PUREFIT STRENGTH5-5-5-5-5 Deadlift WOD21-15-9Knees 2 Elbows/Weighted SitupsBurpeesWallball

WOD10 x 1:00 rounds:5 back squats (60-70% of max)Max-reps ring dips (box dips)– Rest 1:00 between rounds.– Score is total ring dips.