CFCody WOD

EMOM x 21: Min 1: 12/10 cal row/ski/bike or 200 meter run Min 2: 9-12 Burpee Box jumps (24/20)(20/16) Min 3: *12/12 DB step back lunges (athletes choice) *Lunges: 12 reps/leg, can choose to hold DB in a goblet hold or hold 2 DB in the Front rack position.

PureFit WOD

EMOM x 15: Min 1: 10 cal row/ski/bike or 200 meter run Min 2: 8-10 box Burpee step ups Min 3: *7/7 DB step back lunges (athletes choice) *Lunges: 7 lunges/leg, you can choose to hold DB in a goblet hold or hold 2 DB in the Front rack position. MWOD PreWOD: Banded Hip Distraction:  hook up band around rack and place band into high hip, find resistance and then move into deep lunge.  Contract and Relax, 10 sec, on 10 sec off. 2 min each leg PostWOD: KB Quad smash - Grab a medium to heavy kettlebell or medicine ball. While sitting, place the KB on your quad above the knee.  Contract the quad and inhale for 4 seconds, then relax the quad and exhale for 8 seconds. Continue the cycle until  you can relax completely under the weight. If you can relax completely on the first try, then push down and twist the KB, contract and relax as described above. Once you are able to relax completely with the above movements, move up the quad. Spend 90 seconds on each side.