CFCody WOD

Strength - Back Squat
On the 2min x 5:
3 Reps

WOD
2 Rounds for Time:
400m Run
20 T2B
100 Double Unders/150 Single Unders

Run Subs
500m Row/Ski
Bike 24/20 cals
Jump Rope Subs
50 Slam Balls
Plate Hopes

PureFit WOD

Strength - tempo squats
2-1-2
(2 down - hold 1 - up 2)

WOD
2 Rounds
400m Row/Run/Ski/Bike 20 cals
20 Med Ball Sit ups
100 Single Unders

Jump Rope Subs
50 Slam Balls
plate hops