CFCody WOD

6 rounds, each for time: Every 3 min complete: 400 meter run 12 toes to bar/med ball sit ups

PureFit WOD

Strength/skill -DB bench press 3 set of: 12 DB bench press -rest 1:00 b/w sets Conditioning 2 rounds for time: 25 KB deadlifts 20 step ups 15 DB push press 10 burpees MWOD: Lower abdominal smash -  place a slam ball on the ground.  Lie on the ground with the ball placed just inside the hip bone.  Push down t0 tack the illiacus, psoas, abdominal fascia down. Then lift that leg slightly off the floor to floss the tissue.  Continue for 30-45 seconds. Then twist your upper body towards the ball while smashing down on the ball. Lift that leg again. Contract and inhale for 4 seconds, then relax and exhale for 8 seconds. Continue to contract and relax until you are able to fully relax onto the ball with the leg lifted up.  Spend 2-3 minutes on each side. Calf Smash with Barbell or KB handle, spend 90 sec smashing tissue from achilles to below the the back of knee.