CFCody WOD

Pre-WOD
3 Sets:
7 deadlifts
-build to workout weight or slightly over

"Diane"
21-15-9
Deadlifts (155/225)
Handstand push ups

*This is a Glory Board WOD. in order to get on the Glory Board this must be completed as prescribed. 

HSPU progressions
Inverted Box Push ups
pike push ups
DB seated press
ring push ups

PureFit WOD

"Diane-ish"
21-15-9
KB deadlift
Calories/200m run
Push ups
Calories

-Choose 2 different machines or modalities. run 200m for each distance (21-15-9)