CFCody WOD

Strength - Back Squat
Build to a heavy Single (20min tops)

EMOM x 15min:
Min 1: 1 Wall Ball (20/14) + max Burpees
Min 2: 2 Wall Balls + max Burpees
Min 3: 3 Wall Balls + max Burpees
.....continue until...
Min 15: 15 Wall Balls + max Burpees

Score = Total Burpees completed

*If Burpees trigger your back sub for
-Inch worm burpee(not dynamic)
-box burpee
-up down
-15 slam balls each round (no more than 15, fight to keep 15 towards the end)

PureFit WOD

Strength - Goblet tempo squat
5-4-3-2-1
-Down for 1 count up for 3 counts

EMOM x 12 min:
Min 1: 1 Wall Ball + max med ball sit ups
Min 2: 2 Wall Balls + max med ball sit ups
Min 3: 3 Wall Balls + max med ball sit ups
.....continue until...
Min 12: 12 Wall Balls + med ball sit ups