CFCody WOD

AMRAP 18: 30 Deadlifts (135/95) 15 Pull-Ups 20/15 Calorie Assault Bike/row 15 Toes to bar *Pull ups should be completed in no more than 3 sets. 5-5-5 *if 15 is too high choose a number that allows this.

PureFit WOD

AMRAP 15: 12 KB Deadlifts 10 Pull-Ups 12 Calorie Assault Bike/row 10 med ball sit ups MWOD Pre-WOD Lat Primer - Lats are an important prime mover with deadlifts and pull ups. Turn this muscle on with this exercise to improve the efficiency of these movements and reduce risk of injury.  Place a thin band across front rack.  Stand perpendicular to band.  Grab the upper band with palm facing the ceiling. Squeeze lats and rotate the palm towards the floor without letting the shoulder dump forward. Return to starting position. Repeat 10-15 times.  Repeat the above, but once palm is rotated towards the floor, using your lats, push the band away, then back. repeat 10-15 times.  This will be a small movement. Keep the shoulder in a good stable(externally rotated) position at all times.  Repeat on the other side. Post-WOD Banded Posterior chain floss - place medium band on rack below hip height.  Place band high in the hip/groin.  Step forward with banded leg to create tension. Lean over with flat back and touch the ground. Non-banded leg will be a step behind banded leg(feet will be farther apart if inflexible, closer if flexible).  Keeping the your chest as close to the thigh as possible, straighten the banded leg as far as you can. Return to starting position. Repeat 15-20 times. Cross back leg behind front leg. Repeat 15 reps. Repeat on other side.