CFCody WOD

Strength/Skill 3 sets: 5 tempo DB Push Press (3ox1) 5 tempo deadlift (31x1) *30x1 = up for 3 counts, 0 pause at top, 1 sec pause at finish *31x1 = down for 3 counts, 1 sec pause at bottom, 1 sec pause at finish *use this as extended warm-up, increase weight each set.  Workout weight for final set. WOD 40-30-20 Deadlifts (185/125)(135/95) DB/KB Push Press (50/35)(35/25) Box Jump (24/20)

PureFit WOD

40-30-20 DB/KB Deadlifts DB/KB Push Press Box Step ups MWOD PreWOD:  Banded Press Work, Banded 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 2-3 minutes on each side.