STRENGTH

Deadlift  5-5-3-3-1-1-1

CFC WOD

AMRAP 12:

2, 4, 6, 8, 10.....

   deadlift @ 50% of 1 rep max

   burpee w/ lateral jump over the bar

PUREFIT WOD

AMRAP x 12:

2, 4, 6, 8, 10...

   KB Deadlift

   Burpee w/ lateral jump over line

*Rest for 2 min

3 Min Plank, rest when needed

Mobility WOD Pre-WOD: Posterior chain floss- wrap a band high around your hip and step forward to create tension.  Place banded leg slightly in front of free leg. Fold forward at hips keeping belly and back straight.  Keep chest in contact with thigh as much as possible. Place hands on the ground. Straighten banded leg as far as possible and drive hips up.  Floss by flexing/extending your knee while weight is in your heel. Do 20-30 reps each side.

Post-WOD: Hamstring Smash - Place lacrosse ball underneath the meat of your hamstring while sitting on a plyo box.  Find a tender spot and floss by straightening and bending knee and rolling side to side. 2 minutes each side.