Open Gym 5:30am and 5:30pm On a 7:00 clock for reps:10 weighted pull-ups (14/20 lb)20 chest-to-bar pull-ups30 kipping pull-upsMax-reps wall-ball shots (14/20 lb) (9/10 ft)

CFC 5 sets for load:3 cleans2 front squats1 jerk400m Run-Add weighted each set if possible PureFIt 5 sets for load:6 DB cleans5 DB front squats4 DB jerk200m Run-increase DB weight as you can

CFC 4 rounds for time:800-m run75 double-unders PureFit 4 rounds for time:400-m run50 Single-unders 1:00 Accumulated Plank

CFCody Team WOD With a Partner for Time:160 Double Unders/240 single unders160 Ab Mat Sit ups160 Double Unders/240 single unders160 DB Push Press (35s/50s)160 Double Unders/240 single unders400m DB Farmers Carry-Split work as desired-Use 2 DBs

CFCody WOD Strength – 12min clock4 sets:3 Deadlifts-Build to a heavy set of 3 WODEvery 2min x 8:5 Deadlifts (185/275)(155/225)(125/185)10 Wall Balls (14/20) PureFit WOD Buy in:1000m Row/Run/Ski -rest 3 min- Every 2min x 8:10 DB/KB Deadlifts (1 or 2 Deadlifts)10 Wall Ball10 med ball sit ups -should have 1:00-:45sec rest…adjust reps to allow for […]