CFCody WOD

Strength/Skill EMOM x 8: min 1: 5-8 pull ups min 2: 5 Touch N Go Deadlifts *progress the pull-ups as needed each min **building Deadlift each set to workout weight - use this as your warm-up Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) or (185/135) 1-2-3-4-5-6-7-8-9-10 pull ups/c2b pull ups/bar muscle ups

PureFit WOD

For Time: 10-9-8-7-6-5-4-3-2-1 KB/DB Deadlifts 1-2-3-4-5-6-7-8-9-10 pull ups/Ring rows Midline work: EMOM x 9: min 1: 15 Russian twist min 2::40 sec plank min 3: 15 supermans MWOD:   PreWOD:  25 slow Supermans PostWOD:  Low Back Smash:  Using a single lacrosse ball, elevate your legs 90 degrees on a box.  Place ball on lower back above pelvis. Keep neutral spine, DO NOT over extend pelvis, keep core tight.  Slowly shift hips to right and left, which will allow you to smash the tissues against the grain. 2-4 minutes