CFCody WOD

3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders *The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round.

Midline

Add on - 1- 2 turkish get ups 2-1 min plank 3-10 t2b/med ball sit ups 4- 1 min boat hold 5- 20 russian twist 1,2+1, 3+2+1, 4+3+2+1, 5+4+3+2+1

PureFit

buy in: 10 shuttle runs 3 Rounds: 10 pull ups/ring rows 15 Walking lunges 20 med ball sit ups buy out: 10 shuttle runs

Midline

3 rounds: :30 sec plank hold 10 supermans Mobility WOD: 1) Triceps Smash - Place barbell in a squat rack.  Smash and floss triceps from the elbow to mid upper arm. Add weight to arm by placing a small medicine ball or kettlebell on the arm.  Floss by internally and externally rotating your forearm and your entire arm. This quickly improves the front rack position.   2)Elbow and forearm smash/recovery - Lying on your side, rotate bottom arm so hand is towards the ceiling(externally rotate arm).  Place a barbell sleeve just above the elbow. Place both legs, stacked, on top of the barbell for added tension. Using the free hand, floss the tissue by rotating your wrist/hand up and down as well as bending and straightening the elbow.  Then remove barbell sleeve, rotate bottom arm with hand towards the ground(internally rotate arm) and place sleeve just above the elbow. Floss again as described previously.  Last, repeat the above sequence just below the elbow. Spend 3-4 minutes a side.  The forearm takes a beating after grip heavy workouts. Loosen up this often neglected area.