CFCody WOD

Strength - Barbell complex
Build to a Heavy
3 Front Squats + 1 split Jerk

Conditioning
5 Rounds: (15min Cap)
10-20 Chest to Bar Pull ups/chin over bar pull ups/Barbell Rows/ring rows
5-4-3-2-1 Clean & Jerks (225/155)(155/105)

*Adjust your pull up reps to a total that makes sense for you.

PureFit WOD

Strength/skill
build to a heavy
3 DB Front Squats + 1 DB push jerk

Conditioning
4 Rounds: (15min cap)
400m row/ski/bike (20)
10 Ring rows/pull ups
8-6-4-2 single DB Clean & Jerks (on each arm)