CFCody WOD

12 Days of Christmas Day 7:
2min MAX Bike Calories

For Time:
20 Overhead Squats (95/135)(65/95)(35/45)
9 Muscle Ups (bar or ring)
400m run/row/ski/bike (20/24)

15 Power Snatch (95/135)(65/95)(35/45)
6 Muscle ups
300m run/row/ski/bike (12/15)

10 Squat Snatch (95/135)(65/95)(35/45)
3 Muscle ups
200m Run/row/ski/bike (10/12)

Muscle up Subs
Jumping bar or ring
lesson reps
2 pull ups + 2 ring/bar dips = 1 muscle up
Devils press

PureFit WOD

12 Days of Christmas Day 7:
2min MAX Bike Calories

For Time:
30 DB snatch (15 each arm)
10 pull ups
400m run/row/ski/bike (20/24)

24 DB snatch (12 each arm)
8 pull ups
300m run/row/ski/bike (12/15)

20 DB snatch (10 each arm)
6 pull ups
200m Run/row/ski/bike (10/12)