CFCody WOD

Strength/Skill 5-5-3-3-1-1 Back Squat -No tempo today -rest 1-2 min between sets- *GOAL is intentional building towards moderate-heavy single. This week will set us up to find our 1RM in the coming weeks. 5-5...Moderate 3-3...Moderate-Heavy 1-1..Moderate-Heavy+ WOD 3 Rounds for time: 30 DB/KB goblet squats 30 Burpees/up downs *8 min time cap if you do up/downs, 10 min time cap for burpees....Push your comfort zone here!

PureFit WOD

EMOM x 15 min 1 - 14 jumping lunges/walking lunges min 2 - 7 up downs min 3 - 14 slam balls MWOD PreWOD: Hip Prep:  Banded Olympic Wall Squat, 2 min PostWOD: KB quad/IT band smash