CFCody WOD

3 sets of 4 min AMRAP: 100 Meter run/row/ski 12 alternating DB snatch 12 DB goblet squat -rest 1 min b/t sets- or "Nutrition Challenge WOD" 14 min AMRAP: 400 meter run/row/ski 2 rounds of: 5 toes 2 bar/Knee raises/med ball sit ups 10 burpees 15 Plate Ground to Overhead (35/25)(25/15) *Use the SCORE-CARD to record EXACTLY how you complete this workout. We will re-test this in exactly 30 days.

PureFit WOD

3 sets of 3 min AMRAP: 100 Meter run/row/ski 10 alternating DB snatch 10 DB goblet squat -rest 1 min b/t sets- or "Nutrition Challenge WOD" 12 min AMRAP: 200 meter run/row/ski 2 rounds of: 5 Knee raises/med ball sit ups 10 Up Downs/box burpees 15 Plate Ground to Overhead *Use the SCORE-CARD to record EXACTLY how you complete this workout. We will re-test this in exactly 30 days. MWOD PreWOD:  Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling.  Squeeze glutes to protect back. Then stand up in high lunge position and drop back down into deep lunge, do 15 controlled lunge reps per leg. PostWOD:  Leg Adductor Smash-  Lie on stomach and place inner thigh on foam roller. Roll, smash and floss the tissue from inner knee to high inner thigh. Place a plate on the outer thigh for more tension. 2 min each side.  Variation: Smash inner thigh with barbell sleeve, flossing tender areas.