Pre-Holiday Clean it up Nutrition challenge WOD

CFCody WOD

14 Min AMRAP:

50 burpees 40 Wall ball (20/14) 30 cal row/bike 20 toes 2 bar/ med ball sit ups 10 clean and jerks (115/85) or KB snatch

*for a large class- half start on burpees, other half start on rower/bike *For Non-CFCody members complete med ball sit ups and KB snatch instead of t2b and clean & jerks *record this workout EXACTLY how you do it. -----where you start, size of ball, bike or row, t2b or med ball sit ups, weight on bar or KB Snatch

When we re-test in 30 days you MUST do this EXACTLY the same way to see the best results. Write results on board and keep personal record.

PureFit WOD

Pre-Holiday Clean it up Challenge WODs 14 min AMRAP: 30 step ups 25 wall ball 20 med ball sit ups 15 KBS 10 Cal row or bike *record EXACTLY how completed *We will re-test this in 30 days. Mobility WOD - Post WOD: Lateral seam overhead smash - lie on your side and smash the high lat/tricep area on a foam roller. Start on the back of your shoulder and roll forward with arm over head and palm facing the ceiling.  As you roll forward, "smear" the tissue into the roller. Continue to roll back to forward smashing from the lat, to the shoulder and into the tricep. Hunt for sore spots. When you find a tender area, contract the lat and push your hand into the ground for 4 seconds, then relax for 8 seconds. Repeat. Spend 2 minutes on each side.   Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2 min per leg

Challenge Details

It is not too late to participate in the challenge.  Find a teammate, get weighed and measured by Mindy and start cleaning it up!

Weigh-in & measurement times on Both Monday and Tuesday: 5:45am-6:30am 8:15-9:45am 5:15-6pm

If none of these times work please contact Mindy to find a better time. Good Luck!