CFCody WOD

'Donny' - Hero WOD
21-15-9-9-15-21
Deadlifts (225/155)(155/105)
Burpees

*If you know deadlifts & burpees are a bad combo for your back sub with machine or run
400m-200m-100m-100m-200m-400m Run/Row/Ski/Bike (24-12-6-6-12-24)

"Donny"
in Honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of the wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Beck Poock, his father and stepmother, Jeff and Jeanie Nichols, and his brothers, Nick and Joe.

PureFit WoD

21-15-9-9-15-21
KB Deadlifts
Step ups/box jumps

*250m row/ski/bike (10 calories) after each set