CFCody WOD

50 Shoulder to Overhead (155/105)(115/85)(95/65)
3000m Row
100 Burpee Box Jump (24/20)
-30min Time cap-

*Can partition however-
Examples:
Option 1
10 Rounds:
5 Push Jerks
10 Burpee Box Jumps
300m Row/Run/ski/Bike (15/12)

Option 2
1500mRow
5 Rounds:
10 Push Jerks
20 Burpee Box Jumps
1500m Row

Option 3
Get creative!

PureFit WOD

5-7 Rounds:
5 Push Jerks
10 Burpee step ups
300m Row/Run/Ski/Bike (10)