CFCody WOD

Re-test 18.4” For Time: 21 Deadlifts (225/155) 21 Handstand Push-ups 15 Deadlifts (225/155) 15 Handstand Push-ups 9 Deadlifts (225/155) 9 Handstand Push-ups 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205) 50-ft. Handstand Walk 9 Deadlifts (315/205) 50-ft. Handstand Walk Time Cap: 9 Minutes or 10 min AMRAP: 10 Hang Power Cleans (135/95) 12 toes 2 bar 40 Double unders/80 single unders Midline Add on: 1- 2 Turkish get up (1 in each arm) 2- :45 sec plank hold 3- 15 Russian twist 4- :45 sec boat hold *do 1 then 2+1 then 3+2+1 then 4+3+2+1

PureFit WOD

10 min AMRAP: 10 SDHP 12 med ball sit ups 40 single unders Midline Add on: 1- 2 Turkish get up (1 in each arm) 2- :45 sec plank hold 3- 15 Russian twist 4- :45 sec boat hold *do 1 then 2+1 then 3+2+1 then 4+3+2+1   Mobility WOD: 1) Pre-WOD prep- Tricep smash- using double lacrosse ball or barbell smash and floss the triceps from the elbow to mid upper arm. 1-2 minutes each side 2) Post -WOD - Bonesaw.  Work from Achilles insertion at the heel to half way up the lower leg. Spend 2 minutes each side