CFCody WOD

Strength/Skill *Use this as an extended warm-up 3 set: 1 Power Clean 1 Front Squat 1 Hang Squat Clean *light loading to start. build to workout weight by the 3rd set. Conditioning 3 sets ON THE 6 min: 400 meter run 12 burpee's over the bar 9 Squat Cleans (155/105)(115/75) *Record times for all 3 sets: set 1: 0:00-6:00 set 2: 6:00-12:00 set 3: 12:00-18:00

PureFit WOD

3-4 rounds: 400 meter row/run 12 box/bar buprees 12 med ball squat cleans MWOD: PostWOD: 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. 2-4 min per leg Barbell Calf Smash