CFCody WOD

AMRAP 18: 200 Meter Run/row 16/12 Calorie Row/bike 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (70/50) Sub for running: 14/10 Calorie Assault Bike 32/24 Calorie Row (No Run)

PureFit WOD

AMRAP 15-18: 200 Meter Run/row 12 Calorie Row/bike 12 pull ups/ring rows 8 Alternating Dumbbell Snatches MWOD Shoulder work: banded shoulder mobility, lacrosse ball smashing or a combo.  3-4 minutes per shoulder.