CFCody WOD

“Dirty 30”

For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders PureFit WOD 30 plate hops 20 Kettlebell swings 10 ring rows 30 single unders 20 KB SDHP 10 push ups 30 supermans 20 sit ups 10 wall ball MWOD Pre-WOD: Lateral distraction of hip - place band on rack about knee height.  Place band high in hip.  Step away from rack sideways so the banded hip is closest and non-banded hip is furthest from rack. Squat down into deep squat.  Keep the foot active, not allowing the arch to collapse.  Start with foot turned inward and rock knee in and out. Slowly move foot through neutral then turning out while rocking the knee in and out(adduction and abduction of hip while in flexion). Spend 2 minutes on each hip.  Anterior/Posterior Shoulder Smash:  using a box, position ball on front of shoulder, floss in scarecrow position.  Lay on back and place ball on back of shoulder, floss in scarecrow position.  90 sec/shoulder/position If time: roll or smash tender tissue/muscle of  your choice!