CFCody WOD

Strength - 15 min 20 rep Max Back Squat for the day Conditioning 6 min AMRAP: 3 Power Cleans (155/105) 6 T2B/med ball sit ups/weighted sit ups Goal: 9+ Rounds WOD Notes: heavier Power Clean today, these should be quick singles. not so heavy you can't get back on the bar quickly. Move through T2B quickly, unbroken if possible or small quick sets. Optional accessory 2-3 sets of: 1000 meter row/ski/50 cal bike/800 meter run rest 2 min b/w sets

PureFit WOD

800 meter row/600 m run 30 burpees rest 3min 600 meter row/400 m run 30 slam balls rest 3 min 400 meter row/200m run 30 KBS