CFCody WOD

Strength (12-15 min) Back Squat 5-3-1-1-1 Conditioning 7 min AMRAP: Burpees -To open up squat racks and avoid sharing equipment, half the class start on strength and the other on conditioning. Switch after 12- 15 min.

PureFit WOD

Strength DB Squat 12-12-12-12-12 -Can use 1 or 2 DB/KB. Use heaviest weight possible Conditioning 40 Wall Ball 25 step ups 30 Wall Ball 20 Step ups 20 Wall Ball 15 Step ups 10 Wall Ball 10 Step ups 5 Wall Ball 5 Step ups