CFCody WOD

Every 4min x 5:
400m Run/row/SKi/Bike (20/24)
2 Rope Climbs (advanced legless)
-rest the remaining of the time-

Rope Climb progression
shorten distance
2 lay to stand = 1 climb
2 devils press = 1 climb
2 pull ups + 2 K2E = 1 climb

PureFit WOD

Every 4min x 4:
400m Run/Row/Ski/Bike (20)
10 KBS
10 hanging knee raises or weighted sit up
-rest the remaining of the time-