CFCody WOD

Strength/Skill - 12 min running clock Build to a Heavy 2-rep Split jerk WOD 10 min AMRAP: 2,4,6,8..... Jerk (135/95)(95/65) 5,10,15,20..... double unders/Single Unders -keep the same number of singles as doubles Midline 5 sets of the Banded core complex 1 set = 5 sec hold 5 hollow rocks 5 V-ups

PureFit WOD

12 min AMRAP 2,4,6,8.... KBS 5,10,15,20... single unders/plate hops/step ups Midline 5 sets of the Banded core complex 1 set = 5 sec hold 5 hollow rocks 5 V-ups 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:  Foot Lacrosse ball smash -Take your shoes off. Place a lacrosse ball under the base of your toes.  Plant your heel on the floor, then “paint” the base of your toes by running the ball from the 1st to the 5th metatarsal head and back. Repeat for 30 seconds.  Next, run the lacrosse ball from the base of your toes to the your heel. “Paint” your plantar fascia for 30-60 seconds. Last, place your toes on the ground with your heel on the lacrosse ball.  “Paint” your heel back and forth over the lacrosse ball for about 30 seconds. Repeat on the other foot.