CFCody WOD

Double EMOM EMOM x 10 min Min 1- AMRAP of 4 slam balls + 4 jumping lunges Min 2- max cals Row/Bike/Ski -rest 2 min- EMOM x 10 min Min 1- AMRAP 4 box jumps overs + 4 wall balls Min 2- Max cals Row/Bike/Ski

PureFit WOD

EMOM x 8: Min 1- AMRAP of 4 slam balls + 4 up downs Min 2- max cals Row/Bike/Ski -rest 2 min- EMOM x 10 min Min 1- AMRAP 4 box jumps overs + 4 wall balls Min 2- Max cals Row/Bike/Ski MWOD PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward and into deeper lunge than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range. * this is a great prep for hip hinging exercises: i.e. slamball, row, ski, wallball, lunges PostWOD:  High hip flexor smash - lie on your side and push the lacrosse ball from the front into the high hip flexor(in front of and just below the top of the hip bone) while the hip and knee are at 90 degrees.  Roll onto the ball and smash/floss. Smash the ball with the hip at 90 degrees and working it down to 180 degrees(straight leg). Spend about 2 minutes on each side. * *Do not smash the side of your hip on the hip bone (joint/socket area), you do not want to irritate the bursa sac.