CFCody WOD

Strength - Push Press

-take 5 min to build to your starting push press weight, then Every 2 min for 8 min perform- (4 rounds) 3 Push press + 30 double unders/60 single unders *add weight each set to your push press

Conditioning

3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65) *Break each 20 rep set up into manageable numbers...10-10 or 8-7-5.

PureFit WOD

Strength

Every 2 min for 8 min perform- (4 rounds) 3 kb/db Push press + 30 single unders *add weight each set to your push press

Conditioning

3 Rounds: 12 KB/DB deadlifts 10 Calorie Bike 12 KB/DB goblet squats 10 calorie Row 12 KB/DB push press MWOD: Pre-WOD - First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help the overhead position. Post-WOD - Triceps Smash - Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate the lower arm in circles. Work the entire triceps from the elbow to the shoulder.  Switch sides.