CFCody WOD

Strength/Skill - 12min
Snatch Complex - Build to a Heavy
1 Snatch Pull + 1 Snatch High Pull + Squat Snatch

*Use this time to break down the snatch & get comfortable with this movement.

Conditioning:
7 min AMRAP:
1500m Row/ski/1200m run/(75/60) cal bike
Max DB Floor Press (50s/35s)(35s/20s)
directly into...

5min AMRAP:
1000m Row/ski/800m run/(50/40) cal bike
Max DB Floor Press
directly into...

3 min AMRAP:
500m Row/ski/400m Run/(25/20) cal Bike
Max DB Floor Press

*You should have at least :45 each round to complete floor press.

PureFit WOD

7 min AMRAP:
1000m Row/ski/800m run
Max DB seated Press
directly into...

5min AMRAP:
800m Row/ski/600m run
Max DB Seated Press
directly into...

3 min AMRAP:
400m Row/ski/200m Run
Max DB Seated Press

*You should have at least :45 each round to complete floor press.