CFCody WOD

Strength/Skill EMOM x 8 min Min 1: 1 rope climb or practice Min 2: 5-8 pistols or practice WOD 15 min AMRAP: 10 KB/DB Push Press (53/35)(35/25) 2 rope climbs 15/12 cal row/ski/bike or 200 meter run *rope climb sub: 5 Knees to elbows/rope climb

PureFit WOD

15 min AMRAP: 10 KB/DB Push press 10 Knees to elbows 10 cal row/ski/bike MWOD Pre-WOD: Anterior Ankle mobilization- Place band around ankle.  Step away from rack to create tension. Kneel down with banded knee towards ceiling and other knee/shin flat on floor. Place med ball or kettlebell on knee of banded ankle. Rock back and forth, in and out while not allowing arch of foot to collapse. Rock forward over big toe then 5th toe. Repeat on other side Post-WOD: Trap scrub - Lie on back. Place lacrosse ball on upper trap(above shoulder blade and between neck and shoulder).  Raise the arms into the air. Using air or a plate in hands, "drive the bus". When you find a tight spot, contract upper back muscles for 5 seconds, then relax into the ball for 10 seconds. Repeat until you feel change in the tissue.  2 min each side.