CFCody WOD

Strength WOD - (15-20min)

Deadlift - 1RM

For the next 4 weeks we will be using the 5-3-1 format to build our Deadlift strength. Today we will take 15-20min to find our Max or Heavy for the day. Just like our previous Back Squat cycle, we will work off of 95% of today's Max. Make sure to record today's Max to help find % for the next 3 weeks.

Conditioning

3-6-9-12-15-18
Toes 2 Bar/Knees 2 Elbows/weighted sit ups
KBS (70/55)(55/35)
Slam Balls (20/15)

PureFit WOD

Strength

KB Deadlift -

5-5-3-3-1-1-

Conditioning

3-6-9-12-15-18
Knees 2 Elbows/weighted sit ups
KBS
Slam Balls