CFCody WOD

Alternating On the Minute x 14 Minute 1: 3 power cleans Minute 2: 10 Sit-Ups + 20 Double Unders Start at estimated 50% of best power clean, and build in loading over the course of the rounds. 

PureFit WOD

Alternating On the Minute x 12 Minute 1: 10 KB Deadlifts Minute 2: 20 single Unders Minute 3: 10 KB russian twists   Mobility WOD: Pre-WOD: Banded Bully - Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, remove tension from band and start over), place arm behind back at waist height.  Lean forward and allow band to pull shoulder into the back of the shoulder socket. Take several deep breaths.  Contract x 4 seconds, relax X 8 seconds for 3 rounds if really tight. Repeat on other side. Post -WOD - Peroneal Smash - Sit upright and bend a knee with ankle and outside of calf on the ground.  Place lacrosse ball on outside of calf. Pin the lacrosse ball by placing a kettlebell on the inner calf, just behind the tibia. Smash the tissue, then floss by dorsiflexing and plantar flexing the foot.  Repeat along the length of the muscle from the calf to the distal lower leg(peroneals). Spend 2 minutes a side.