CFCody WOD

Strength - Front Squat
3 Rep Max

For Time: (20min Cap)
100/80 Calories/1 mile run
60 Burpees
40 Toes 2 Bar/Knees 2 Elbows/Weighted sit ups
200 Double Unders/300 Single Unders

PureFit WOD

Strength - Tempo Squats
3-3-3-3-3
*2.1.2 tempo (down 2, hold 1, up 2)

For Time: (15 min cap)
80 Calories (800m Run)
50 Weighted sit ups/knee raises
30 Burpees/up downs
200 Single Unders