CFCody WOD

For Time: 27-21-15-9: Toes to Bar/med ball sit ups After each round: 20/14 Calorie row/Bike or 200 meter run 50′ Front Rack KB/DB Walking Lunge (50/35) *Be smart here. This is a lot of T2B, modify the numbers as needed or alternate between t2b and med ball sit ups.

PureFit WOD

For Time: 21-15-9: KettleBell Swings After each round: 10 Calorie row/Bike or 200 meter run 20 Front Rack KB/DB Walking Lunge   Mobility WOD: Pre -WOD - Couch Quad Activation - this will activate hip flexors and quads for improved lunge position.  Voodoo band the distal thigh above the knee, 50% stretch and 50% overlap.  Get into a couch stretch position against the wall.  Keep chest upright by placing hands on foam roller or plyo box if you are flexible enough. Otherwise, hands can be on the floor.  Pulse in and out of end range by pushing your bottom into the heel.  Pulse 10-20 time with front leg directly foward, Repeat 10-2 pulses with front leg to the left and and again to the right. Switch sides. Post WOD - Upper Abdomen Smash - this will improve breathing mechanics and allow for better deep breathing during a WOD.  Smash along your abdominal muscles, just below the rib cage using a smash ball. You will do 1-2 breathing cycles at each spot.  A breathing cycle: take a 90% deep breath, contract the ab muscles for 4 seconds, relax for 8 seconds, hold relaxed position for 4 more seconds.  If the area is really sore repeat. Start just below the xiphoid process. Repeat along the rim of the muscles just below the ribs to the right, then to the left.