CFCody WOD

5 Rounds:
15/12 Calorie Bike/Row/Ski/200m run
10 Burpees

-rest 2 min-

Back Squat

Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 8 reps @ 75%
Set 4: 8 reps @ 75%
Set 5: 8 reps @ 70%

PureFit WOD

4-5 rounds:
15 calorie row/ski
5 Up-downs/burpees
12 Goblet Squats
5 Up-downs/burpees
12 sit ups