CFCody WOD

Strength - Front Squat
Build to a heavy set of 5

For Time: (15 min cap)
7 Rounds:
7 Dbl DB Front Squats (55s/35s)(35s/25s)
7 C2B Pull ups
7 Dbl DB Push Press (55s/35s)(35s/25s)
7 T2B/K2E/weighted sit ups

PureFit WOD

Strength - Tempo Squats
5-5-5-5-5
2 down - hold 2- up 2

For Time:
5-7 Rounds:
7 Dbl DB front squats
7 Pull ups/ring rows
7 Dbl DB Push Press
7 Knee raised/ weighted sit ups