CFCody WOD

BodyRox WOD

4 Rounds:
8-10 Romanian split squats on bench/box (with or without weight)
8-10 DB/KB standing filly press (each arm)
8-10 dbl Db kickstand RDL (each leg)
10 Box jumps/steps ups (tall box)
:30sec Single arm single KB plank on KB (each side)

After each round
Rd 1 - 500m
Rd 2 - 400m
Rd 3 - 300m 
Rd 4 - 200m 

-30min cap-

PureFit WOD

3-4 Rounds:
8 Romanian split squats
8 standing filly press (each arm)
8 dbl Db kickstand RDL (each leg)
10 Box steps ups (tall box)
:30-45sec Plank hold

After each round

Rd 1 - 400m
Rd 2 - 300m
Rd 3 - 200m 
Rd 4 - 100m