CFCody WOD

Strength WOD
Back Squat

Warm up sets:
5 @ 50%
5 @ 55%
3 @ 60%

Working Sets:
5 @ 75%
3 @ 85%
1 + @ 95%

*Today we are hoping to re-test our 1RM from 3 weeks ago! If you feel good, go for a new MAX. If not, get 1(or more)at 95%.

Conditioning
3 Rounds:
10 Front Squats (185/135)
20 T2B/K2E/weighted sit ups/med ball sit ups
50 Double Unders/100 Single Unders

PureFit WOD

Strength
DB Pause Squats
5 x 3 with 3 count pause at bottom

Conditioning
3 Rounds:
10 DB Front Squats
20 weighted sit ups/med ball sit ups
50-100 single unders

*Can use 1 or 2 DB for Front squats