CFCody WOD

Strength Every 2 min complete: (10 min) 5-5-3-1-1 Power Clean -Build in weight each set Conditioning 7 sets: 10 Calories 5 Squat Cleans ( 155/105)(115/85) -1 min rest after each set

PureFit WOD

6 sets: 10 Calories 5 Med ball squat cleans/DB Squat cleans -:30 sec rest after each set Midline - Add On 1- :45 sec plank 2- 12 OH weighted sit up 3- :45 sec Mt climbers with slides 4- 11 KB Russian twist complete #1, then 2+1, then 3+2+1, then 4+3+2+1