CFCody WOD

Quarterfinal WOD #1
For time:
10 shuttle runs
20 overhead squats (80/115 lb)(55/75)(35/45)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Time cap: 12 minutes

For those competing click HERE for movement standards

PureFit WOD

For Time:
8 Shuttle runs
20 Dbl DB squats
20 up downs/burpees/calories
-rest 1 min-
20 up downs/burpees/calories
20 Dbl DB squats
8 Shuttle runs
-1 shuttle is 25ft out and 25ft back-

Time cap: 12 min