CFCody WOD

21-15-9 T2B/weighted sit up/med ball sit up Power Snatch (115/75)(95/65) Goal: sub 8min Rowing/Running Conditioning 100m run/row/ski 200m 500m 1000m *rest 1-2 min b/t sets.

PureFit WOD

21-15-12-9 med ball sit ups/weighted sit ups alternating DB snatch DB/KB walking lunges -200m run/row/ski after each set