CFCody WOD

Workout FOR TIME 50 wall ball (20/14) into... 5 SETS 7 Deadlift (245/175)|(175/125) 27 Double Unders into... 50 burpee/ up-downs FINISHER 3 SETS 6/6 Single Arm KB Bent Over Row 24 Deadbugs

PureFit WOD

FOR TIME 40 wall ball (20/14) into... 4 SETS 10 KB Deadlifts 30 Single Unders into... 20 up-downs FINISHER 3 SETS 6/6 Single Arm KB Bent Over Row 24 Deadbugs MWOD:Pre-WOD  posterior chain floss. Bend and straighten the banded knee 15-20 times on each side Post-WOD: barbell or medicine ball quad smash  Try to spend a minimum of two minutes on each leg