CFCody WOD

7 rounds: 10 Push Press (75/115) 2 Rope Climbs 50 double unders or 12 burpee's rest 1 min between rounds Sub for Rope Climbs: 4 Knee's 2 elbows + 4 pull ups = 1 rope climbs

Glory Board Skill work

*Choose 1 of the following Max Pull ups Max Double Unders Max Plank Max Handstand push ups *you will have all week to work through some of these. these are great bench marks so make sure to record them for when we retest in 6 months.Let your coach know if you made the GLORY BOARD!

PureFit WOD

10 10 m shuttle sprints 3 rounds 10 wall balls 10 KBS 10 slam balls 10 10 m shuttle sprints

Glory Board Skill work

*Choose 1 of the following Max Pull ups Max Double Unders Max Plank Max Handstand push ups *you will have all week to work through some of these. these are great bench marks so make sure to record them for when we retest in 6 months. Let your coach know if you made the GLORY BOARD!   Mobility WOD: Pre-WOD - 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(if this is too intense, don't use a med ball or plate).  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor. Take 3 deep breaths in this position.  Bring the arm back to your hip with hand towards the floor and do 3-5 shoulder shrugs. Then move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side. This will really open up the shoulders/chest/thoracic spine for all overhead movements. Post - WOD -Barbell Forearm Smash: Lie on your side with the barbell sleeve just below the elbow.  Turn your thumb towards the ground. Floss the tissue by rolling the bar up and down the upper forearm an inch or two while you make a fist, open hand and make circles with your hand. Repeat above with thumb towards the ceiling. Spend 2 minutes on each side.