CFCody WOD

Strength - Strict Press
Build to a heavy set of 8

Conditioning
4 Rounds:
1 min: Max Rope Climbs
1 min: Max DB shoulder to Overhead (50s/35s)(35s/25s)
1 min: Max Lateral burpees over DB
1 min: Rest

*Goal is to Choose a weight and rep scheme that allows for consistency.

Rope Climb subs
strict pull ups
3 pull ups + 3 ttb/k2e = 1 rope climb
laying to stand
reduce climb height

PureFit WOD

Strength - DB Strict Press
Build to a heavy set of 8

Conditioning
3-4 Rounds:
1 min: Max Laying to stand on rope
1 min: Max DB shoulder to Overhead
1 min: Max Burpees/up downs
1 min: Rest