CFCody WOD

4 Rounds for MAX reps: min 1: bike/ski/row for cal/200 meter run min 2: Handstand Push Ups/ push ups min 3: Deadlifts (225/155) min 4: slam balls (30/20) -rest 1 min between rounds- *Find a rep scheme you can maintain

PureFit WOD

4 Rounds for MAX reps: min 1: bike/ski/row for cal min 2: push ups min 3: KB/DB Deadlifts min 4: slam balls -rest 1 min between rounds- MWOD PreWOD:  Warm up shoulders with band work. PostWOD:  Wall assisted QL smash -using a lacrosse ball smash the quadratus lumborum, which runs from the base of the rib cage to the top of the pelvis.  Lie on your back with your bottom as close to the wall as possible to create a deep squat position with your feet on the wall. Place the lacrosse ball next to the spine, below the ribs.  Smash all areas slowly the ball laterally and down. When you find tender/painful areas, floss the QL by further externally rotating leg, internally rotating leg and bringing knee to chest. If an area is too tender to bear your weight.  Contract the back and hold breath for 4-5 seconds. Relax back and exhale for 8-10 seconds. Repeat until tissue changes. Spend about 2-3 minutes on each side.