CFCody WOD

Extended warm-up build to workout weight for deadlift WOD 5 Rounds for Max Reps: 1:00 - Max Deadlift (275/185)(185/125) 1:00 - Max calories Bike/Ski/Row 1:00 - Max ring dips -use a weight for deadlifts that allows for 10 challenging reps each set. -you should have at least :15 rest during both deadlift & ring dip mins. Work hard for :50-:55 sec during calorie min.

PureFit WOD

EMOM x 15 min Min 1 - 12 KB/DB Deadlift Min 2 - 8-10 calories Bike/Ski/Row Min 3 - 12 push ups MWOD PreWOD:  25 supermans, 25 banded good-morning PostWOD:  Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder