CFCody WOD

Every 3 min x 3: 10 DB/KB Lungesters (35/25)(25/20) 12/10 cal bike/row/ski or 200 meter run rest 2 min Every 3 min x 3: 15 KBS (70/55)(55/35) - Heavy 12/10 cal bike/row/ski or 200 meter run Lungesters = R leg lunge + L leg lunge + thruster -can use 1 or 2 DB/KB for lungesters-

PureFit WOD

Every 3 min x 3: 10 DB/KB Lungesters 10 cal bike/row/ski or 100 meter run rest 2 min Every 3 min x 3: 15 KBS 10 cal bike/row/ski or 100 meter run Lungesters = R leg lunge + L leg lunge + thruster -can use 1 or 2 DB/KB for lungesters-