CFCody WOD

Glory board WOD

'DT'

5 Rounds for time:
12 Deadlifts (155/105)(135/95)(95/65)
9 Hang Power Cleans
6 Push Jerks

-goal time for this workout is 8-12min. adjust weight accordingly!
-Make sure to record EXACTLY how you complete this, we will re-test in 6 weeks!

Midline
3-4 rounds: (not for time)
12 Plate OH sit ups
10 Barbell Rollouts
12 Jumping lunges

PureFit WOD

4-5 rounds:
12 KB deadlifts
100m run/row/ski
9 KB hang cleans
100m run/row/ski
6 KB push press