CFCody WOD “Diane”21-15-9Deadlift (155/225)Handstand Push ups HSPU progressionBox inverted push upspike push upsDB seated pressWall Walks (5-4-3) Finisher4min TABATA mash upHollow rockTall Plank DB pull through PureFit WOD 21-15-9Dbl DB deadliftsinchworm + push upCalories

For time with a partner:1,000-m run50 Curtis-P complexes (55/75 lb)800/1,000-m row– One partner works at a time on the run, complexes, and row.– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes. Curtis-P complex (power clean + lunge, right + lunge, left + push press) and ensure that athletes […]

CFC Deadlift 3 x 3 x 3 x 3 x 3 EMOMx8 2 kb DL + 2 kb SDLHP + 2 kb burpees + 2 kb cleans + 2 kb push-press + 2 kb push-ups PureFit EMOMx12 2 kb DL + 2 kb SDLHP + 2 kb burpees + 2 kb cleans + 2 kb […]

CFC 21-15-9 reps for time:Cleans (95/135 lb)Ring dips PureFit 21-15-9 reps for time:DB Cleans Push-Ups Post WOD: 500m row for time

Open Gym: 5:15am and 5:30pm Optional WOD 500-400-300-200-100Meter row50-40-30-20-10AbMat sit-upsDouble-unders