CFCody WOD

Strength - Back Squat
with a 12 min clock build to a heavy single

Conditioning:
10 Rounds:
1 min AMRAP:
180' Shuttle Sprint
6 DB Snatch (70/50)(50/35)(35/25)
Max Box Jump Overs (30/24)(24/20)

-Rest 1 min-

Shuttle distance
rig to garage door = 8 times
12 mats = 4 times

*For bigger classes, pair up using 'you go I go' format.

PureFit WOD

15 min AMRAP:
4 shuttles (rig to garage door)
8 KBS
12 Box Step ups/jumps
200m row/ski/run/bike (10 cals)