CFCody WOD

Strength/Skill - Overhead Squats
5 sets of 5
-use this as a added warm up for the workout. Goal is to build heavier than you plan to go in the workout.

Conditioning
Every 4min (until 75 power snatch)
500/400m row/ 400m run/bike (25/20) cals
15 Overhead Squats (75/55)(45/35)
Max Power Snatch (75/55)(45/35)

-20 min time cap-
-row/run/bike should be under 2:15sec, choose a distance that allows for this.
-goal is to complete at least 15 Snatch each set.

PureFit WOD

Every 4min (Until 75 DB Snatch)
400m run/row/ski/bike (25/20)
15 Dbl DB Front squats
Max DB Snatch

-16 min time cap-