CFCody WOD

Strength - Deadlift

Warm up sets
5 @ 40%
5 @ 50%
5 @ 60%
Working sets
3 @ 70%
3 @ 80%
3+ @ 90%

Conditioning

42-30-18
Wall Ball (20/14)
Hand Release Push ups

*10-8-6 50m Shuttle sprints after each set

Example: 42 wall balls, 42 push ups, 10 shuttles, 30 Wall balls, 30 push ups, 8 shuttles.....

PureFit WOD

Strength - KB Deadlift

3-3-3 Increasing weight

36-24-12
Wall Ball (20/14)
Hand Release Push ups

*10-8-6 50m Shuttle sprints after each set