CFCody WOD

Strength /skill Back Squat 5x5 (30X1) *This is a tempo squat. 3 sec descent, 0 pause at the bottom, explode up and take a 1 sec pause at top. WOD E 2 MOM x 14 min 7 back squats (155/105)(135/95) 7 burpees over the bar 7 Push Jerks *you have 2 min to complete 7 reps of each movement. Whatever time you have left is REST. *Use the same weight for both back squat and push jerks. Take from the floor

PureFit WOD

3 sets of: 5 pull ups 10 box jumps/ step ups 5 cal bike ...:45 sec rest b/t sets rest 2 min 3 sets of: 5 goblet squats 10 knee raises/med ball sit ups 5 cal ski ....:45 sec rest b/t sets 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). Spend 2 minutes on each hip.  This is best done before WOD. PostWOD:  Calf Flexion Gapping: using a lacrosse ball, place ball behind the inside of your leg (behind the knee)  Grab your shin and pull leg tight, bringing heel towards butt. This creates a large compression force that targets your lower hamstring and upper calf.  Start moving your foot in every direction. To increase pressure, plant foot on the ground and scoot your butt toward your heel. 90 seconds per leg.