Today is the first day of the Post Holiday Nutrition Challenge! Those participating make sure to write your results on the board. good luck!

CFCody WOD

Nutrition Challenge WOD "Fight Gone Bad" 3 Rounds for Time: 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pulls (75/55)(45/35) 1:00 Box Jump (20) 1:00 Push Press (75/55)(45/35) 1:00 Row for Calories -1:00 Rest- *Score = total reps completed after the 3 rounds. -Remember to log EXACTLY how you complete this workout. You will do it the EXACT same way in 30 days.

PureFit WOD

Nutrition Challenge WOD "DB/KB Fight Gone Bad" 3 Rounds for Time: 1:00 Wall Ball 1:00 DB/KB Sumo Deadlift High Pulls 1:00 Box Jump (20) 1:00 DB/KB Push Press 1:00 Row for Calories -1:00 Rest- *Score = total reps completed after the 3 rounds. -Remember to log EXACTLY how you complete this workout. You will do it the EXACT same way in 30 days. MWOD PreWOD:  Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position ball of foot onto plate, heel on ground. Then internally rotate foot (from the heel, not the ankle)  Step other foot in front, onto plate. Activate the glute and quad of the leg that you are stretching the calf.  If you lose activation of glute, regain and continue for 90 seconds per leg. PostWOD:  First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine.