CFCody WOD

For Time: 1000 meter Row/Ski/Run 800 meter Run/Row/Ski 50 KBS (53/35)(35/25) 40 Push Press (115/75)(95/65) 500 meter Row/Ski/Run 400 Meter Run/Row/Ski 25 KBS 20 Push Press -25 min Cap- Cal Bike Options 1000 meters = 40/35 800 meters = 35/30 500 meters = 30/25 400 meters = 25/20 *If you're not running switch up machines so you are not doing the same thing the whole workout.

PureFit WOD

For Time: 800 meter Row/Ski/Run 600 meter Run/Row/Ski 40 KBS (25) 30 *DB/KB Push Press 500 meter Row/Ski/Run 400 Meter Run/Row/Ski 20 KBS 15 Push Press *DB/KB push press - can choose to hold a DB/KB in each hand or split the reps/arm with 1 DB/KB (15/arm or 10/arm) -25 min Cap- Cal Bike Options 800 meters = 35 600 meters = 30 500 meters = 25 400 meters = 20 *If you're not running switch up machines so you are not doing the same thing the whole workout. MWOD PreWOD:  First Rib Mobilization, one minute per side. PostWOD:  Weighted Triceps Smash - Place barbell in a squat rack.  Smash and floss tricep from the elbow to mid upper arm. Add weight to arm by placing a small medicine ball or kettlebell on the arm.  Floss by internally and externally rotating your forearm and your entire arm.