CFCody WOD

Strength - Strict Press
5 sets of 3 reps

WOD
on the 6:00min x 3 sets:
800m Run/Row/Ski/Bike (50/40)
15 DB Front Squats (50s/35s)(35s/25s)
Max DB Shoulder to OH (50s/35s)(35s/25s)

PureFit WOD

Strength - DB Strict Press (seated or standing)
5 sets of 3 reps

WOD
On the 5min x 3 sets:
600m run/row/ski/bike (30)
12 DB Front Squats
Max DB Shoulder to OH