CFCody WOD

Strength - Back Squat
Heavy set of 8

Conditioning
20 min AMRAP:
5/4 cal bike/row/ski
100m Farmers Carry (50s/35s)
10/8 cal bike/row/ski
100m Farmers Carry
15/12 Calories
100m Farmers Carry
....
continue to add
5/4 calories until 20min cap.

PureFit WOD

Strength - Tempo squats
8-6-4-2
*3 count down 1 count up

Conditioning:
18 min AMRAP:
8 cal bike/row/ski
100m Farmers Carry
8 cal bike/row/ski
100m Farmers Carry
12 Calories
100m Farmers Carry
....
continue to add
4 calories until 18 min cap