CFCody WOD

Strength - Strict Press (10 min)
Heavy single

For Time:
15 Unbroken Clean & Jerks (135/95)(95/65)
1000/800m row/run/ski/bike (50/40)

-rest 2-3 min-

12 Unbroken Clean & Jerks
1000/800m

-rest 2-3 min-

9 Unbroken Clean & Jerks
1000/800m

Penalty Lap
*Every time you break on the Clean & Jerks complete
200m run/row/ski BEFORE continuing.
*Choose a weight that challenges you but you should not have more than 1 penalty each round.

PureFit WOD

Strength - Strict DB Press
5-5-3-3-1

For Time:
10-9-8-7-6-5-4-3-2-1
DB Clean & Jerks
weighted sit ups

*After every EVEN set compete a 200m run/row/ski/bike (12)