CFCody WOD

Gymnastic WOD
:45sec ON :15 sec OFF

1- Handstand Lowering to Mat
2- Ring Plank Holds
3- Army crawl with feet on slides or HS walk practice

Conditioning

15-12-9-6
Devils Press (50/35)(35/25)
Calories/200 m run

into...

6-9-12-15
Burpee's/Up downs over the DB
Calories/200 m run

PureFit WOD

15-12-9-6
DB Hang clean
Calories/ 200m run

into...

6-9-12-15
DB Push Press
Calories/200m run