CFCody WOD

0-10 min: Run 1200 meters + Max Rounds of "Cindy" (5 pull up, 10 push up, 15 squats) 10-20 min: Run 1200 meters + Max Rep Power Clean (185/125)(135/95) 20-30 min: Run 1200 meters + Max Rep Burpee Box Jumps Notes: Goal is to hold 7 min miles or less for each interval. If you can't, shorten the distance. Modified Running distances: 800 meter run 500 meter run 400 meter run 12oo meter run = from gym garage door to middle school crosswalk & back.

PureFit WOD

0-8 min: 600 meters Run/Row/Ski + Max Rounds of "Cindy" (5 pull up, 10 push up, 15 squats) 8-16 min: 600 meters Run/Row/Ski + Max Rep DB Power Clean 16-24 min: 600 meters Run/Row/Ski + Max Rep up down step ups