CFCody WOD

25min AMRAP:
7 Box Jump Overs (24/20)
7 pull ups/toes 2 bar/Barbell Rows
7 Power Snatch (75/55)
-Every 5min, starting with 0:00, complete 400m run/row. With remaining time, complete as many rounds/reps as possible of the above.

-modify 400m run/row distance if you are unable to maintain a 2:00 or under pace.

PureFit WOD

20min AMRAP:
7 Box jumps/step ups
7 ring rows/DB Rows
7 DB alt power snatch
-Every 5min, starting with 0:00, complete 300m run/row. With remaining time, complete as many rounds/reps as possible of the above.