CFCody WOD

Strength - Front Squat
Build to a Heavy 3

Conditioning
4 min AMRAP:
21/15 Calories
21 T2B/K2E/GHD/weighted Sit ups
21 Front Squats (95/65)(75/55)

-Rest 4 min-

4 min AMRAP:
15/12 Calories
15 T2B/K2E/GHD/Weighted Sit-ups
15 Front Squats (115/85)(95/65)

-Rest 4 min-

4min AMRAP:
9/6 Calories
9 T2B/K2E/GHD/weighted sit ups
9 Front Squats (135/95)(115/85)

PureFit WOD

Strength - Tempo Squats
3-3-3-3-3
-Tempo = 2 count down, 1 count pause, 2 count up

Conditioning
2 Rounds:
15 calories
15 weighted sit ups
15 goblet squats

-rest 1 min-

2 rounds:
12 calories
12 weighted sit ups
12 Goblet squats

-rest 1 min-

2 Rounds:
9 calories
9 weighted sit ups
9 Goblet Squats