CFCody WOD

Option 1: For Time: 400m Run/Row/Ski/Bike (20/24) 50 DB Bench Press (35s/50s)(25s/35s) 400m Run/Row/Ski/Bike (20/24) 50 Ring Push ups 400m Run/Row/Ski/Bike (20/24) 50 Hand Release Push ups 400m Run/Row/Ski/Bike (20/24) Option 2: 2 Rounds: 200m Run/Row/Ski/Bike (10/12) 25 DB Bench Press (35s/50s)(25/35s) 200m Run/Row/Ski/Bike (10/12) 25 Ring/hand elevated push ups 200m Run/Row/Ski/Bike (10/12) 25 Hand release push ups 200m Run/Row/Ski/Bike (10/12) Options 3: PureFit WOD

PureFit WOD

For Time: 2 Rounds: 200m Run/Row/Ski/Bike (10/12) 25 (rd1)DB Bench Press - (rd2)Russian Twist 200m Run/Row/Ski/Bike (10/12) 25 (rd1)Ring/hand elevated push ups - (rd2)med ball sit ups 200m Run/Row/Ski/Bike (10/12) 25 (rd1)Hand release push ups - (rd2)Ab mat sit ups Round 1 = DB Bench Press - Ring/hand elevated push ups - HRPU Round 2 = Russian twist - med ball sit ups - Ab mat sit ups