CFCody WOD

Skill/pre WOD
8min EMOM:
Odd min: 10 Banded russian KBS
Even min: :30sec Hollow Hold

4 x 3min AMRAP:
200m Run/row/Ski/Bike (10/12)
50ft Handstand Walk
Max KBS (35/55)
-rest 1 min-

Handstand Walk progression
Shorter distance or :45sec practice
:30-:45 sec Handstand Shoulder taps
:30-:45 sec Plank Shoulder taps
50ft Bear Crawl

PureFit WOD

Skill/Pre WOD
8min EMOM:
Odd min: 10 Banded russian KBS
Even min: :30sec Hollow Hold

4 x 3min AMRAP:
200m Run/Row/Ski/Bike (10)
16 Plank Shoulder Taps
12 Ab mat sit ups
Max KBS