CFCody WOD

For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95) *Stagger heats every 5 min to allow for enough rowers *Log your 1000 meter Row Time

PureFit WOD

For Time: 500 meter row Directly into... 3 rounds: 21 KB deadlifts 15 Push ups 9 KB/DB push press *Log 500 meter row time   Mobility WOD: Pre-WOD - Downward Dog. This will open up shoulders for overhead movement and stretch hamstrings for deadlift prep.  Do 10-15 pulses, pushing chest towards floor with elbows and knees straight.  Drop down into a plank. If stable, place right hand behind your back.  Push back into a downward dog. Do 10 pulses pushing chest wall towards floor with elbows and knees straight. Repeat with left arm behind your back.  This will also help you identify any shoulder instability or asymmetry in ROM. Post-WOD -  Pec stretch - Place band on pull up bar.  Place hand through band, turn palm towards ceiling and grab the band.  Step away from rack to create tension. Rotate away from banded arm, until you feel the stretch in pectoralis muscle.  You can pulse at end range or place a steady stretch on the pec. Remember to keep your palm towards the ceiling to keep the stretch in the pec. Spend 1-2 minutes a side.