CFCody WOD

Strength/Skill With a 12 min running clock build to a Heavy 2-rep Back Squat WOD 12 min AMRAP: 3,6,9,12..... Toes 2 Bar/ Knee raises/ Med ball sit ups Thruster (95/65)(65/45) Box Jump (24/20)

PureFit WOD

12 min AMRAP: 3,6,9,12..... Knee raises/ Med ball sit ups KB/DB Thruster Box Jump/step up -one or 2 KB/DB can be used for thrusters -with one hold in a goblet hold MWOD PreWOD: Lateral distraction of hip - place band on rack about knee height.  Place band high in hip. Step away from rack sideways so the banded hip is closest and non-banded hip is furthest from rack. Squat down into deep squat.  Keep the foot active, not allowing the arch to collapse. Start with foot turned inward and rock knee in and out. Slowly move foot through neutral then turning out while rocking the knee in and out(adduction and abduction of hip while in flexion) on each hip.  90 sec per hip.   PostWOD:  Voodoo Band Flush of Quad:  Wrap about a 8-12 inch section of the quad where you feel the most fatigue.  Wrap band at about 50% tension.  Keep compression on for NO LONGER than 2 minutes.  While leg is in compression, move around.. squat, walk... keep moving.  When the 2 minutes are up, release the band very quickly and allow the blood to flow back into leg.  Repeat on other leg.  If time allows, repeat this on another section of the upper leg. *Compression is a great tool for recovery and inflammation in tissues and joints.