CFCody WOD - 12 min

1rep Pause Front Squat *Athletes will pause for a three count in the bottom before standing the weight up. Conditioning: 5 Rounds, Every 3 Minutes: 300/250 Meter Row or 300 meter run 9 Thrusters (95/65)

PureFit WOD

Every 3 Minutes: 250 Meter Row or 200 meter run 8 wall balls 10 KBS 4 rounds   Mobility WOD: 1) Pre-WOD ankle mobilizer - this will improve range of motion in the ankles which in turn improves your squat depth.  Sit down into as deep of a squat as possible. ALWAYS KEEP BOTH FEET IN CONTACT WITH THE FLOOR AND THE ARCH ENGAGED(don't let the arch collapse to the floor). While in the squat, lean out towards the left, reaching with the left arm as far as possible. Take 2-3 deep breaths. Repeat towards the right. Then reach the left arm forwards as far as possible. Take 2-3 deep breaths. Repeat on right side. Lastly, reach behind you with the left arm as far as possible. Take 2-3 deep breaths. Repeat on the right leg. 2) Post -WOD - First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss. 

Friday 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!!