CFCody WOD

Team of 2: 200-160-140-80 Double Unders 100-80-60-40 ab mat sit ups 20-20-20-20 strict pull ups *200 meter ski/row or 20 cal bike after each set example of set 1: 200 double unders + 100 sit ups + 20 pull ups + 200 meter row **Teammates will divide reps up however MWOD Bonesaw Achilles smash with an mat. This can be done before or after the Wod. Bonesaw- kneeling, cross ankles and rest ankle of bottom foot on top of ab mat.  Place bottom leg forward and top leg at 60-90 angle from top leg. Sit down. Apply pressure to Achilles with top ankle. Rock left, right, front and back. Move top ankle up  the Achilles and smash again. 1-2 minutes each side Try to spend several minutes after the WOD mobilizing sore/tight tissue of your choice.  This is really important to reduce injury.