CFCody WOD

For Time: 15 Power Cleans 30 T2b/GHD/Knee Raises 45 Calories 60 Slam Balls 800 meter run or 75 calories 90 weighted lunges *weighted lunges can be 1 or 2 DB/KB. Can hold DB/KB in farmers, goblet or waiters carry. *if sore from front squats yesterday use no weight on lunges

PureFit WOD

For Time: 15 med ball squat cleans 20 knee raises/med ball sit ups 30 calories 45 slam Balls 400 meter run 60 walking lunges *can add weight to lunges if want.