CFCody WOD

“Fight Gone Bad”

3 Rounds of 1 Minute at Each Station: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest *this is a Glory Board WOD...Good Luck!

PureFit WOD

3 Rounds of 1 Minute at Each Station: Wallballs KB Sumo Deadlift High Pulls Box Jumps/step ups KB Push Press Calorie Row Rest   Mobility WOD: 1) Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest. Wrap arms around plate or ball.  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. 2)Anterior Compartment Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind your back, use your left hand to leverage your weight onto ball. When you find a sticky spot, floss your right arm further into internal rotation by pulling arm up and across back. 2 min per arm