CFCody WOD

Strength/Skill 5x5 Deadlift (3030) *Tempo Deadlifts - 3 sec up zero pause at the top, 3 sec descent zero pause at the bottom *Use 70-75% of 5RM for all sets WOD 4 rounds: 15 chest 2 bar pull ups 15 Deadlifts (185/125)(155/105) 400 meter run/row/ski

PureFit WOD

4 rounds of: 8 pull ups 10 KB/DB deadlifts 200 meter run/row/ski Midline work :30 sec Plank 10 russian twist :30 sec Hollow hold 10 ab mat sit ups 2-3 rounds MWOD Pre-WOD: Tempo banded good mornings, mimicking tempo of strength WOD deadlifts Post-WOD: Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg