CFCody WOD

Strength/Skill Every :45sec x 10 sets 3 Touch and Go Power Cleans *Use this time to practice barbel cycling. choose a weight that allows you to maintain perfect form for all 10 sets. Workout Team of 2 8 Rounds for time 200 meter run 200/150 meter row/ski *Partners alternate rounds

PureFit WOD

EMOM x 8: min 1: 100 m run/row/ski min 2: 10-12 push ups rest 1 min EMOM x 8: min 1: 10-15 Box jumps/step ups min 2: 14 walking lunges *add weight to lunges in goblet hold if want MWOD Pre-WOD: Triple Bully - stand in front of pull-up rack. Place left arm behind your back and hand on the rack, at belly button level, thumb up.  Keep shoulder externally rotated at all times, no NOT allow shoulder to dump forward. Create tension by stepping forward with the same leg. If no stretch occurs step forward and to the left. 1-2 min each shoulder Post-WOD:  Calf Smash on Barbell: 1-2 minutes per leg, keeping foot neutral, then floss by externally/internally rotating foot. You may use a foam roller if the barbell is too intense