Fight Gone Bad Style AMRAP 1 min at each station with 1 min rest after each round. 3 rds Plank Push-ups Tactical Lunges 35/55 KB Box Jumps (pick a box height that you can jump and not step them) KB Push-press 25/45 Calorie Row Rest

1. Snatch EMOMx10: 1 Squat Snatch 2. Stamina Builder 6 sets of: 25 seconds to complete as many Pull-ups as possible 35 seconds rest. 3. Stamina Builder 3 Rounds for time of: 20 Thrusters, 95/65 1 minute between rounds

CFCody & Comp WOD 1. Condtitioning 40 Calorie Row or 800 meter run 30 Box Jumps, 24/20 20 TTB 10 Power Clean, 185/135 20 TTB 30 Box Jumps, 24/20 40 Calorie Row or 800 meter run

CFCody WOD 1. Conditioning EMOMx5: 8-12 unbroken Strict pull ups or 30 sec unbroken kipping pull ups Row 75 Calories or 1 mile run EMOMx5: 4-8 unbroken Strict HSPU or 30 sec. unborken Push ups -the goal here is to pick a number you think you can hold for all 10 rounds. Don’t bit off […]

CFCody Kids Registration Today from 12-1pm @ CFCody  if you can’t make it contact Mindy Active Recovery Day! Open Gym 12-1pm Olympic Lifting CANCELLED back ON next week!