CFCody WOD

20-18-16-14-12-10-8-6-4-2 DB/KB Box step ups (50/35)(35/25) 2-4-6-8-10-12-14-16-18-20 DB/KB Push Press (50/35)(35/25) *Goal is DB/KB in each hand, but scale as needed. *Can hold DB/KB in front rack, Goblet hold, or farmers carry for Step ups.

PureFit WOD

14-12-10-8-6-4-2 DB/KB step ups 2-4-6-8-10-12-14 DB/KB Push Press *10 cal row/ski/bike/200m run after the even sets. Ex: 14 steps ups + 2 Push press, 12 Step ups + 4 Push Press + calories/run, 10 step ups + 6 Push Press, 8 steps ups + 8 Push Press + calories/run....continue until all 7 sets are complete.