CFCody Team WOD Teams of 2: 21 min AMRAP: Partner 1: 8 Thrusters (115/85)(85/55) 24 Slam Balls Partner 2: Max Calories *When Partner 1 completes 8 thursters & 24 slam balls, SWITCH. Continue this pattern for 21 mins.

CFCody WOD For Time: 30 Power Cleans (185/115)(135/95) 60 DB/KB Push Press (55/35)(35/25) 90 Double Unders 60 Box Jump Overs 30 Burpee’s over the Bar Goal: Sub 20 min PureFit WOD 2 Rounds For Time: 12 DB/KB Power Cleans 20 DB/KB Push Press 40 Single Unders 20 Step up overs 12 Burpees/Up Downs

CFCody WOD 12 min AMRAP: 12 Overhead Squats (115/75)(85/55) 12 Pull-ups 12 Front Rack Reverse Lunges (115/75)(85/55) PureFit WOD 12 min AMRAP: 12 DB/KB Front Squats 10 Pull-ups 8 Lunges* *can use weight for lunges

Active Recovery Day! Optional WOD Buy In: 500 meter row/Ski/Bike (25/20) 25 Wall Ball 5 KettleBell Swings 20 Wall Ball 10 KBS 15 Wall Ball 15 KBS 10 Wall Ball 20 KBS 5 Wall Ball 25 KBS  

CFCody WOD Every 2 min complete: Hang Squat Clean 2-2-2-2 Power Clean 3-3-3-3 Front Squat 4-4-4-4 *With a 2 min clock complete 2 Hang Sq. Clean. Add weight then go again at the top of 4 min..continue this pattern through the Hang Sq. Cleans, Power Cleans, and Front Squats.   Front Squats must be taken from […]