CFCody WOD Strength/Skillevery 2min x5:1 Power Clean1 Front Rack Lunge (R)1 Front Rack Lunge (L) 10min AMRAP:10 Alt. front Rack Lunge (95/135)(65/95)(35/45)10 Bar facing Burpees10 C2B pull ups/pull ups/strict pull ups PureFit WOD 14 min AMRAP:10 Weighted lunges/wt box step ups10 burpees/up downs10 pull ups/ring rows200m Run/row/ski/bike (10)

CFCody WOD “Diane”21-15-9Deadlift (155/225)Handstand Push ups HSPU progressionBox inverted push upspike push upsDB seated pressWall Walks (5-4-3) Finisher4min TABATA mash upHollow rockTall Plank DB pull through PureFit WOD 21-15-9Dbl DB deadliftsinchworm + push upCalories

For time with a partner:1,000-m run50 Curtis-P complexes (55/75 lb)800/1,000-m row– One partner works at a time on the run, complexes, and row.– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes. Curtis-P complex (power clean + lunge, right + lunge, left + push press) and ensure that athletes […]

CFC Deadlift 3 x 3 x 3 x 3 x 3 EMOMx8 2 kb DL + 2 kb SDLHP + 2 kb burpees + 2 kb cleans + 2 kb push-press + 2 kb push-ups PureFit EMOMx12 2 kb DL + 2 kb SDLHP + 2 kb burpees + 2 kb cleans + 2 kb […]

CFC 21-15-9 reps for time:Cleans (95/135 lb)Ring dips PureFit 21-15-9 reps for time:DB Cleans Push-Ups Post WOD: 500m row for time