CFCody WOD

Strength/Skill Every 90 sec for 8 sets complete: 1 Squat Clean *Start moderate-heavy and build to heaviest single rep WOD 3 Rounds 300 meter run/row/ski 10 C2B Pull ups 21 Deadlifts (225/155)(155/105)

PureFit WOD

3 -4 Rounds 300 meter run/row/ski 10 pull ups/ring rows 12 KB/DB Deadlifts 14 med ball sit ups *Can use 1 or 2 KB/DB for Deadlifts MWOD PreWOD:  20 Lat-Pulldowns & 20 Good-Mornings PostWOD:  Wall assisted QL smash -using a lacrosse ball smash the quadratus lumborum, which runs from the base of the rib cage to the top of the pelvis.  Lie on your back with your bottom as close to the wall as possible to create a deep squat position with your feet on the wall. Place the lacrosse ball next to the spine, below the ribs.  Smash all areas slowly the ball laterally and down. When you find tender/painful areas, floss the QL by further externally rotating leg, internally rotating leg and bringing knee to chest. If an area is too tender to bear your weight.  Contract the back and hold breath for 4-5 seconds. Relax back and exhale for 8-10 seconds. Repeat until tissue changes. Spend about 2 minutes on each side.