• December 14th, 2017

    Friday: 12.15.17

    CFCody WOD

    3 Rounds:
    10 Front Squats (185/135)
    20 Chest to Bar Pull-Ups
    50 Double Unders

    *Weight for Front squats should be challenging, however something 10 reps can be completed in no more than 2 sets.

    PureFit WOD

    5 min AMRAP:
    4 ring rows
    8 push ups
    20 double unders or single unders

    rest 2 min

    5 min AMRAP:
    4 KBS
    8 wall ball
    20 double unders or single unders


    Voodoo Band Hip:  Voodoo band high hip and for 90 seconds and do leg swings, keep leg straight and kick as though you are punting a ball and swing leg behind you, you can bend the knee on the backswing.  This will restore sliding surfaces of groin and hamstring.

    Anterior Compartment Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind your back, use your left hand to leverage your weight onto ball.  When you find a sticky spot, floss your right arm further into internal rotation by pulling arm up and across back. 2 min per arm