Teams of 3 100 cal bike 100 db snatch (50/40, 40/30) 200m run (each)* 100 db snatch (50/50, 40/30) 100 cal bike *run is to be completed sequentially, partner 1 goes, then partner 2, then partner 3

CFCody WOD Strength: 15 minutes to find a max front squat conditioning: 14 min amrap 14 front squats (weight is 40% of max) 14 ttb 14 kbs (45/25) PUREFIT 14 Min AMRAP 10 Goblet Squats 10 K2E/Situps 10 Box Step Ups MWOD Pre-WOD: Triceps Smash – Using a racked barbell or foam roller, smash length of […]

CFCody WOD “Eliza plus” 27-21-15-9      Power cleans 135/95, 95/65      Ring dips or hand release push-ups PUREFIT 15-12-9-6 Med Ball Clean Push Ups *30 sec plank after each set MWOD Pre-WOD: Blue Angel – lie on stomach. Place lacrosse ball on pec, below collar bone and on chest wall just inside the armpit. […]

Rest Day. Mobility/Open Gym 5:30 am Open Gym 5:30 pm

CFCody WOD Strength: 15 Minutes to Find a Max Deadlift Conditioning: 4 Rounds for Time      400m Run      25/20 Cal Row/Bike      40 Walking Lunges PUREFIT Strength:  5 x 5 DB Deadlift, build weight if possible WOD: 4 Rounds 200 M Run or 5 Shuttles (lengthwise) 15 Cal Row/Bike 20 Walking […]