CFCody WOD

For Time: 25 calorie Row/Ski/Bike/400 meter run 20 Wall Balls (20/14) 20 Box Jumps (24/20) 25 Calorie Row/Ski/Bike/400 meter run 30 Wall Balls 30 Box Jumps 25 Calorie Row/Ski/Bike/400 meter run 50 Wall Balls 50 Box Jumps 25 Calorie Row/ski/Bike/400 meter run -20 min Time Cap-

PureFit WOD

For Time: 20 calorie Row/Ski/Bike/300 meter run 15 Wall Balls (20/14) 15 Box Jumps (24/20) 20 Calorie Row/Ski/Bike/300 meter run 25 Wall Balls 25 Box Jumps 20 Calorie Row/Ski/Bike/300 meter run 35 Wall Balls 35 Box Jumps 20 Calorie Row/ski/Bike/300 meter run -20 min Time Cap- MWOD Pre-WOD: Hip adductor stretch - this movement will allow you to open your hips/drive your knees out while squatting to improve squatting mechanics for wallballs, rowing and box jumps.  Place a thick band around the rack about a foot off the ground. Squat down and place one leg out to the side, knee locked, toes towards the ceiling.  Grab the band with both hands near the rack. Keeping toes towards the ceiling, fall back to drop your bottom to the ground. Then use the band to pull you back up. If you don't feel the stretch in the inner thigh, move the straight leg back more. Do 15 reps on each side.  Variations - if you have full range of motion(FROM) in the ankle, knee and hip place the band high in the hip of straight leg and do above exercise. If lacking ankle mobility, rise up onto the toe of the support leg. If lacking knee or hip ROM, place the band around your back for support and don't drop your bottom all the way to the ground. Post-WOD: Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2 min per leg. Taking the time to do this smash will greatly reduce future quad soreness