CFCody WOD

EMOM x 18: min 1- 10 Back Squats (155/105)(115/75) + 30 Double Unders or 60 singles min 2- 10 Burpee's over the bar + 30 Double Unders or 60 singles min 3 - REST or Nutrition Test 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

EMOM x 15: min 1- 10 KB/DB Goblet Squats  + 30 single unders or 12 slam balls :30 sec  - Rest min 1- 10 box Burpee's  + 30 single Unders or 12 slam balls :30 sec - Rest or Nutrition Test WOD "Fight Gone Bad" 3 Rounds for Time: 1:00 Wall Ball 1:00 KB/DB Sumo Deadlift High Pulls 1:00 Box Jump 1:00 KB/DB 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:  Olympic Wall Squat:  Grab a band. While sitting on the ground, wrap the band around your back then pull band forward on both sides and loop on both knees. Then position on your back, put butt as close to the wall as possible while in a squatted position.  Pull down on knees to increase hip flexion. To tap into adductors push elbows against knees. 2-3 minutes PostWOD:  Banded Hip Distraction:  hook up band around rack and place band into high hip, find resistance and then move into deep lunge.  Contract and Relax, 10 sec, on 10 sec off. 2 min each leg