CFCody WOD

Part 1: Snatch

Build to a Heavy set of 2 (12min Clock)
-These DO NOT need to be Touch & Go

Part 2:

3 Rounds:
500m Row/400m Run
12 OHS (135/95)(95/65)
21 T2B/Knee raises/weighted sit ups/GHD

PureFit WOD

Part 1: Rowing conditioning (9min)
:15 sec ON, :30 sec OFF
:30 sec ON, :30 sec OFF
:45 sec ON, :30 sec OFF
1:00min ON, :30 sec OFF
....Then back down...
1:00min ON, :30 sec OFF
....continue

Part 2:
3 Rounds:
400m run/row/ski
12 Goblet squats
21 weighted sit ups