CFCody WOD

For Time: 1 Round: 800 Meter Run 80 Double Unders/100 singles 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders/80 singles 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders/40 singles 9 Hang Power Cleans (135/95) Row Options: 800 Meter Run = 1000/800 Meter Row 400 Meter Run = 500/400 Meter Row 200 Meter Run = 250/200 Meter Row

PureFit WOD

1 Round: 400 Meter run/row 50 Single Unders 21 KBS 2 Rounds: 200 Meter run/row 40 single Unders 15 KBS 3 Rounds: 100 Meter run/row 30 single unders 9 KBS Mobility WOD: Pre-WOD- banded hip distraction- place a medium band around the rack at knee height.  Place the band around the high hip.  Step back to create tension in the band.  Place banded knee on the floor with nonbanded leg in front.  Squeeze glutes to protect low back and stretch the hip flexor.  Add tension by bringing the same arm overhead.  Spend 45-60 seconds a side   Post-WOD- Calf smash- smash and floss the calf on a barbell or foam roller.  Floss by moving the foot in all directions after tacking the calf down on the bar/foam roller.  Focus on sore areas. 2 min a side