CFCody WOD

Strength - Power Clean
Build to a Heavy Single
*use as added warm up for workout, build heavier than plan to go in workout.
Open WOD 14.4
14 min AMRAP:
60 Calories
50 T2B/K2E/weighted Sit up
40 Wall Balls (20/14)
30 Cleans (135/95)(95/65)
20 Ring Muscle ups

Calorie options
60 cal row/ski
42 Cal bike
500m run
Muscle up options
Bar Muscle ups
Strict Pull ups
C2B pull ups
Burpee pull ups

PureFit WOD

14min AMRAP:
50 Calories
40 weighted sit ups/med ball sit ups
30 Wall Balls
20 DB Power Cleans
10 Pull ups/ring rows