CFCody WOD

"Diane"

21-15-9
Deadlifts
HSPU

*This is a GLORY BOARD workout! we will re-test in 6 weeks so make sure to record your score and how you complete the WO on the whiteboard.

HSPU subs
Ring Push ups
Seated DB press
Push ups

Finisher
3 Rounds for Quality
0:30 Superman Hold
5-10 Controlled Barbell Ab Roll-outs
15 Empty/Lightweight Barbell Bent Over Rows

PureFit WOD

15-12-9
KB Deadlifts
Push ups
Calories

directly into...

9-12-15
KBS
Slam Balls
Calories