CFCody WOD

“Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 or 4-5 sets 300 meter run 5 tng Power clean & jerks (95/135) 10 Burpees 15 KBS (35/55) *rest 2 min after each set *20 min time cap

PureFit WOD

3-4 sets 4 shuttle sprints 4 KB/db clean & jerks 8 assisted Burpees 12 step ups *rest 2 min after each set   Mobility WOD: 1) Pre-WOD - Overhead Primer - Grab a lacrosse ball and either a 25# plate or medicine ball. Lie on your back and place the lacrosse ball at the base of the neck between the spine and shoulder blade. Place the plate or medicine ball on your chest.  Wrap arms around plate or ball. This can be done without the plate/medicine ball on your chest, if its too intense. Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm biased in overhead position. Then move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side.  If you are having a hard time "relaxing" on the lacrosse ball, contract the muscles for 4-5 seconds and relax for 8-10 seconds.  Repeat 2-3 times or until you can "relax" your weight on the ball.  This helps "turn off" your nervous system to affect more change in the tissues. 2) Post - WOD - Lacrosse ball calf smash - While kneeling, place a lacrosse ball in the meat of your calf.  Sit down on the ball and smash. You may floss by leaning hips side to side or turning foot in then out. Move the lacrosse ball around to work the both gastrocnemius heads.  Spend 2 minutes each side.

Tomorrow complete 18.5 during your regular class or wait till

Friday Night Lights!

Either way, come cheer on your CFCody family, bring an appetizer/beverage to share and celebrate the last open WOD of the season. See you there!!