CFCody WOD With a 5 min clock complete 250 meter row then AMRAP of: 6 pull ups 6 thrusters (75/115) rest 2 min with a 5 min clock complete 250 meter row then AMRAP of: 6 push ups 6 OHS (75/115) *start class in 2 groups. stagger groups 2 min apart to allow for enough rowers. PureFit WOD With a 5min clock complete 250 meter row with remaining time complete AMRAP 3 push ups 6 KBS 2 min rest 5 min clock complete 250 meter row with remaining time complete AMRAP 4 ring rows 8 KB/DB push press MWOD: Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly.  Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg Weighted Triceps Smash - Place barbell in a squat rack.  Smash and floss tricep from the elbow to mid upper arm.  Add weight to arm by placing a small medicine ball or kettlebell on the arm.  Floss by internally and externally rotating your forearm and your entire arm.