CFCody WOD Strength/Skill5 sets/arm:1 single arm Russian KBS1 single arm Swing + Pull Back1 single arm KB Snatch 5 Rounds:12 DB/KB snatch (35/53)15 Hand Release Push Ups30 Air squats PureFit WOD Strength/Skill5 sets/arm:1 single arm Russian KBS1 single arm Swing + Pull Back1 single arm KB Snatch 3-4 Rounds:12 DB/KB snatch 15 Hand Release Push Ups30 […]

CFCody WOD StrengthDeadlift5-3-3-1-1-1-1-lift every 2 min-build to a heavy 1RM 7 Rounds For Time:30 Double Unders/45 single unders200m Run/Row/Ski/Bike (10/12) PureFit WOD 5-6 Rounds:10 KB Deadlifts45 single unders200m Run/Row/Ski/Bike (10) Finisher:200m bottom up KB carry-switch arms as needed

AMRAP 20: (teams of 2, run together, split work)2 rope climbs (15/15 ft)100-m run20 AbMat sit-ups100-m run20 KB swings (35/53 lb)

EMOM 15:8 Burpees8 Wall-Ball Shots (14/20 lb)(9/10 ft)*The goal is to compete the burpees and wall-ball every minute with :10 to spare every minute. Scale your reps on the burpees and wall-ball to reach the goal. Post Workout:Accumulate 30-50 GHD hip extensions or banded good mornings PUREFIT EMOM 15:8 Burpees8 Wallballs2 Farmers Carry FINISHER:30-50 Banded […]

For time:400-m run40 ring dips(jumping or foot assisted)30 deadlifts (125/185 lb)(105/155 lb)20 double-DB step-ups (35/50 lb) (20/20 in)400-m run PUREFIT 400M Run/row/ski40 Box Dips, only to 90 degrees30 Deadlifts20 DB Step UPs400M