CFCody WOD

Every 4 min x 5: 11 Box Jump overs (24/20) 9 Bar facing burpees 7 Front Squats (135/95) 5 Muscle ups/C2B pull ups/pull ups *If you are unable to complete all movement within the 4min time frame, treat this as an 20min AMRAP with the goal of 5 rounds in 20 min *goal= is to have at least :30 - 1:00 rest per set

PureFit WOD

Every 3 min x 5: 11 step up overs 9 up downs/burpees 7 DB Front squats 5 pull ups