CFCody WOD

5 Rounds: 1:00 Calorie row 1:00 Handstand push ups/Push ups 1:00 Double Unders 1:00 Rest *after each round record total cals and reps. Try to stay consistent each round

PureFit WOD

4 Rounds: 1:00 Calorie Row/Shuttle 1:00 Wall Ball 1:00 KB sdhp 1:00 Rest *after each round record total cals and reps. Try to stay consistent each round MWOD Superfriend Calf Smash:  Using a foam roller, start at the achilles and have your friend apply pressure and you then roll your leg from side to side, clearing one section of tissue at a time.  Slowly work your way up to the knee, focusing on the areas that may have tender tissue. First Rib Mobilization:  Using a PVC pipe with a towel covering one end, lay on your back.   Position the PVC pipe on one end against the wall, 'jam' the other end (with the towel placed over the pvc end) into your trapezoid (between your neck and shoulder).  Keeping the PVC pinned into place floss the arm into overhead position, locking out elbow.  To find additional tight areas, position hand underneath your back.  90 seconds per side.  This mobilization is beneficial for a shoulder impingement, lack of range of motion, poor posture, sitting at a desk all day, ...