CFCody WOD

Strength - Back Squat (15-20min)
-Build to a heavy Single-

Conditioning
15min for Total Reps:
5 min: Machine
4 min: Air Squats
3 min: Double Unders/Single Unders
2 min: Toes to Bar/knee raises/weighted sit ups
1 min: Burpees

*to allow for enough machines, some people can start with 1 min Burpees and work up. Finishing on the machine.

PureFit WOD

Strength - Tempo DB squats
5 x 5 tempo: 3-0-1

*3 count down, no pause at bottom, 1 count up

Conditioning
15min for Total Reps:
5 min: Machine
4 min: Air Squats
3 min: Single Unders
2 min: knee raises/weighted sit ups
1 min: Burpees/up downs

*to allow for enough machines, some