CFCody WOD

Triple 7s ON A 7 MIN RUNNING CLOCK... run/row/ski 800 meters then.... Max Devils press (35/25)(25/15) -rest 1 min- ON A 7 MIN RUNNING CLOCK... run/row/ski 800 meters then.... Max front squats (135/95)(115/75) -rest 1 min- 7 min AMRAP 200 meter run/row/ski 7 devils press (35/25)(25/15) 7 front squat (135/95)(115/75)

PureFit WOD

Triple 7s ON A 7 MIN RUNNING CLOCK... run/row/ski 400 meters then.... Max Med ball squat cleans -rest 1 min- ON A 7 MIN RUNNING CLOCK... run/row/ski 400 meters then.... Max Russian KBS -rest 1 min- 7 min AMRAP 100 meter run/row/ski 7 med ball squat cleans 7 Russian KBS MWOD PreWOD:  Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the band into the high hip, feet are closest to rack.  On the banded leg, bring knee to chest 20 times. Make sure that there is adequate tension.  Then do 20 lockouts(extend the knee), use opposite hand to hold opposite foot (banded leg). Switch legs and repeat. PostWOD:  Psoas Smash and Floss on Box:  You will place your legs on a box at 90 degrees, you will take a lacrosse ball and small kettlebell, position the ball just in pelvic area just inside of your hip bone.  Add pressure by placing base of KB over ball. Floss by straightening your leg and flex your foot/point foot, 10sec on 5 sec off, 2 min each side of pelvis.