CFCody WOD

Strength - Deadlift
Build to a Heavy set of 3

WOD - 20min Time Cap
25-20-15-10
Burpees/up downs
500/400m Row/Run/Ski/Bike (25/20) cals
& 75 Double Unders/150 Single unders after each set

Example: 25 Burpees + row + Double Unders, 20 Burpees + row + Dubs....

23.1 Open WOD - Make up or Redo
-Let your coach know if you need to do 23.1

PureFit WOD

20-18-15-12
Slam Balls
400m Row/Run/ski/Bike (20) cals
& 50 single unders after each set

Example: 20 slam balls + row + jump rope, 20 slam balls + row + jump rope...

-15min cap-