CFCody WOD

OTM x 12min
1 Snatch (Power or Squat)
-Increase weight as able

Conditioning
12min AMRAP:
3 Power Snatch (95/65)
3 Pull ups
3 Box Jumps (30/24)(24/20)
6 Power Snatch
6 Pull ups
6 Box Jumps
9 Power Snatch
9 Pull ups
9 Box Jumps
....continue adding 3 reps for 12min.

PureFit WOD

Rowing Conditioning
TABATA x 8 min
-score is total calories

12min AMRAP:
3 KB SDHP
3 Ring rows/pull ups
3 box step ups
6 KB SDHP
6 ring rows/pull ups
6 box step ups
9 KB SDHP
9 Ring rows
9 Box Step ups
....continue adding 3 reps for 12 min