CFCody WOD

5 Sets for Load: 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead -rest as needed b/t sets- *start moderate & build to heavy Partner Finisher 4 sets EACH 24 air squats 12 burpees *Partner 1 completes a full round while partner 2 rests.

PureFit WOD

2 Rounds: 6 shuttles runs 3 rounds of: 5 KB/DB front squats 7 up downs 9 KBS MWOD:  Quad/IT band recovery:  smash the quad and IT band using KB or foam roller, 90 sec/leg