CFCody WOD

Strength - Front Squat
3 Rep Max

WOD
3 Rounds (20 min Cap)
20 Burpee Pull ups
20 Front Squats (155/105)(115/85)
20 Box Jumps (24/20)

Burpee Pull ups subs
Burpees
25/20 Calories

PureFit WOD

Strength - tempo Goblet Squats
1 count down, 2 count hold, 1 count up

3-3-3-3-3
-Increase weight if can

WOD
3 Rounds:
10 Pull ups
15 Burpees
20 Goblet Squats
25 Step ups/box jumps

-15min cap-