CFCody WOD

Back Squat - 15 min

Build to a Heavy Set of 3

Conditioning

4 Rounds: 400 Meter Run 50 Air Squats Running sub: 500/400 Meter Row 28/20 Calorie Assault Bike

PureFit WOD

200 Meter Run/Row 15 air squats 15 KBS 200 Meter run/row 15 med ball cleans 15 KBS 200 meter run/row 15 air squats 15 KBS 200 meter run/row   Mobility WOD: 1) Banded hip flexion and hamstring primer - This improves hip flexion and posterior chain activation for squatting, running, rowing,  med ball cleans, etc.  Place medium band on the rack about a foot off the floor. Lie on your back on place band high in the hip. Scoot back to create tension. Using your hands bring your banded side knee into your chest, relax and repeat 15-20 times.  Then do 15-20 hamstring lockouts(place opposite hand on banded side foot, keep thigh in chest, straighten banded leg as much as possible, relax. Repeat 15-20 times). Switch sides.   2)Couch and Pouch - Lie on side. Place double lacrosse ball on outer thigh above the knee. Place single lacrosse ball on inner thigh "over" the double lacrosse ball.  Place thighs together. Floss by bending and extending bottom leg alternating with upper leg. Work your way half way up the upper leg. Spend 2-3 minutes each side.  This is great to flush the quad after running, squats and rowing. It also helps if you have lateral knee pain after running.