CFCody WOD

Strength - Overhead Squats
3 Rep Max

Conditioning
"Nancy"
5 Rounds for Time:
400m Run/500m Row/Ski
15 Overhead Squats (95/65)(65/45)

-20min Time Cap-

-This is a glory board WOD. Fight hard for every rep, full range of motion squats...lets break some GLORY BOARD records! Good Luck

PureFit WOD

Strength - Tempo DB Squats
3-1-2 tempo (down for 3, hold for 1, 2 counts up)
3-3-3-3
*can hold 1 or 2 DB/KB, build in weight

"Nancy-ish"
4-5 rounds:
400m Run/Row/Ski/Bike (20 cals)
10 DB Squats

-15min time cap-