CFCody WOD

4 sets of 4 min AMRAP: 10 cal bike/row/ski/100 meter sprint 10 slam balls (20/15)(15/10) -rest 2 min b/t sets-

PureFit WOD

3-4 sets of 4 min AMRAP: 10 cal bike/row/ski/100 meter sprint 10 slam balls -rest 2 min b/t sets-   MWOD: Barbell trap scrub- place barbell on rack about chest high.  Place barbell on high trap and roll bar side to side while flossing arm overhead.  Spend 1-2 minutes a side Post-WOD: couch stretch, 2 minutes a side