CFCody WOD

Strength/Skill 5-5-5* Push Press *Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3 - 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. these percentages are based off your 1RM from last week Workout FOR TIME* 30-20-10 Cal Row Handstand Push-Up or DB Push Press (45/30)|(30/15) *10 Toe 2 Bar after every full set -14:00 Hard Cap-

PureFit WOD

20-18-15-12 Calorie Row DB single arm Push Press *10 med ball sit ups/hanging knee raises after each set -15 min cap