CFCody WOD

Strength/Skill -15 min build 5 X 3 Deadlift -4 set should be your 3RM for the day or PR, 5th set is a drop set -drop set = De-load barbell to 1st or 2nd set weight and finish 5th set. WOD "Christine" 3 rounds: 500 meter row 12 Deadlifts (body weight)* 21 box jumps (20) *BW DL should be considered relatively light and done unbroken. -this is a GLORY BOARD workout! Let's set some new PRs

PureFit WOD

"Christine-ish" 3 rounds: 300 meter row 12 KB/DB deadlifts 21 step ups MWOD PreWOD:  25 Banded Good-mornings PostWOD:  Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg