CFCody WOD

Strength/Skill - 15 min Press Series 3 x 3 Strict Press 3 x 2 Push Press 3 x 1 Push Jerk *Complete all 3 sets of Strict Press, then all 3 sets of Push press, then all 3 sets of Push Jerks.  Load should be the same for each set and build between movements. WOD 5 Rounds: 20 DB/KB snatch (50/35)(35/25) 200 meter run/row

PureFit WOD

4 rounds: 10 KB/DB push press 10 cal row/bike 10 DB/KB snatch 200 meter run/row MWOD PreWOD:  Overhead Primer - best done before but can also be done after push press or overhead movements.  Grab a lacrosse ball and either a 25# plate or wallball. Lie on your back and place the lacrosse ball at the base of the neck between the spine and shoulder blade. Hug the weight and floss the arm in an overhead position. PostWOD:  Anterior Hip Work- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward and into deeper lunge than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range.