CFCody WOD

3 Rounds:
15 Deadlifts (135/95)(95/65)
15 T2B/K2E/Weighted sit ups

3 Rounds:
12 Front Squats (135/95)(95/65)
12 Pull ups/Bar or DB Bent over rows/ring rows

3 Rounds:
9 Shoulder 2 Overhead (135/95)(95/65)
9 Bar Muscle ups/C2B pull ups/Pull ups

-18min time cap-

Goals

-Take 10 mins to work on drills/skill/prep necessary to complete your goal.

PureFit WOD

3 Rounds:
12 KB Deadlifts
12 K2E/Weighted sit ups

3 Rounds:
10 DB Front Squats
10 DB Bent over rows/ring rows

3 Rounds:
6 DB Shoulder 2 Overhead
6 Pull ups/ring rows

-15min time cap-

Goals

-Take 10 mins to work on drills/skill/prep necessary to complete your goal.