CFCody WOD

Strength - Strict Press
1 Rep Max

Conditioning
3 Rounds for Time:
400m Run/500m Ski/Row/bike 1.0km
21-15-9 Thrusters (95/65)(75/55)
1.0km Bike/400m run/500m ski/row

*choose 2 different conditioning modalities

Example:
Rd 1 = 400m run + 21 thrusters + 500m row
Rd 2 = 500m row + 15 Thrusters + 400m run
Rd 3 = 1.0km bike + 9 Thrusters + 400m run

-15min cap-

PureFit WOD

Strength - DB Strict Press

3 rep max

3 Rounds:
300m run/400m row/ski/bike .5km
21-15-9 DB Thrusters
.5km/300m run/400m row/ski

*choose 2 different conditioning modalities

-15min time cap-