CFCody WOD

For Time: 10-9-8-7-6-5-4-3-2-1 alternating KB/DB snatch (70/55)(35/25) Toes 2 bar/ knees to elbows/ med ball sit ups DB/KB goblet squat (70/55)(35/25) -12 cal row/bike/ski or 30 double/single unders after each set  

PureFit WOD

For Time: 10-9-8-7-6-5-4-3-2-1 alternating KB/DB snatch knees to elbows/ med ball sit ups DB/KB goblet squat -10 cal row/bike/ski or 20 single unders after each set MWOD:   PreWOD:  Calf box stretch - using a box or the wall, stretch the achilles.  Stand close to the box or wall, place on foot flat against the box and slide heel to the floor.  Keeping knee soft, lean forward and hold stretch for 30 seconds. Repeat with knee bent. Take 1-2 steps away from box/wall. Place same foot flat against the box/wall and slide heel to the floor.  Lean body forward and hold stretch for 30 seconds. Repeat with bent knee. Repeat the whole sequence on the other side PostWOD:  Glute and hamstring smash- Sit on plyo box. Place lacrosse ball just below "sit bone".  Floss by straightening and bending knee. Move ball to left and right working on tender spots.  Then place ball above sit bone, repeat. You can access sore glutes or piriformis easier by crossing the same leg ankle over the opposite leg knee.  Spend 2 minutes on each side