CFCody WOD

Sumo Deadlift

Build to a Moderate Triple

Conditioning

On the 4:00 x 4 Rounds: 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Assault Bike/row OR 200 M Run *The deadlift should be a weight that athletes could complete at 25+ repetitions unbroken when fresh.

PureFit WOD

On the 4:00 x 4 Rounds: 50′ Walking Lunge 15 KB Deadlifts 15/10 Calorie Assault Bike/row  OR 200 M Run MWOD PreWOD: SLOW 15 banded good-mornings, in sumo position; 15 banded GM in normal stance. PostWOD:  Hip capsule external rotation - Hook band on rack and into high hip.  Banded leg will kneel with hands and knees on floor.  Load your weight over knee, keeping femur vertical. Spend 45-60 seconds here. With head of femur reset to back of the capsule, swing left leg across body. Pin left leg in place with right knee. Keep majority of your weight over knee, drop left hip towards ground and try to "drive femur through side of your butt". Spend 1 minute on this position. Then crawl forward to mobilize tissue in the front of the hip.  Spend 45-60 seconds here. Repeat on other leg.