CFCody WOD

3 AMRAPS- 5 min AMRAP: max wall balls -rest 2 min- 5 min AMRAP Max cal row/ski/bike -rest 2 min- 5 min AMRAP Max power snatch (135/95)(95/65) Posterior Auxiliary Work 3 sets-NOT for time 10 Romanian deadlifts* 40 Glute Bridges** *slow descent, performed with workout weight **fast and unbroken

PureFit WOD

5 min AMRAP: 10 wall balls 12 cal Ski -rest 2 min- 5 min AMRAP: 10 KBS 12 cal row -rest 2 min- 5 min AMRAP: 10 step ups 12 cal bike MWOD PreWOD:  Pigeon stretch - sit on ground placing one leg in front and the other behind. Bend front knee to 90ish degrees. Sit up as straight as possible, suck belly button into your back and lean forward over front leg.  Contract and relax to increase stretch. Keeping back elongated, deep breath in and contract the front leg into the ground for 4 seconds then exhale and relax for 8 seconds. Spend at least 1 minute on each side. PostWOD:  Reverse Ballerina:  Using a tall box, post right foot up at far edge of the box.  Keeping right foot open, drop your right knee and ankle to the box and rotate away from your right leg.  Driving knee into box. Hunt around for stiff areas by lowering your body while twisting away from your leg. 1 minute per leg *****Don't forget to place your orders for fresh produce/meats at FarmTableWest.com by Tuesday at midnight in order to pick up your baskets at CFC Wednesday 5:00 p.m.