CFCody WOD

Strength/Skill 5x1 (20x1) Back Squats @ 80-90% of 1RM* -rest at least 2 min b/t Sets- *week 6 of Squat cycle. Very heavy but doable for this weeks effort. Next week will be our test week of single reps building to new 1RM. WOD 9 Min AMRAP: 9 Front Squats (135/95)(96/65) 21 UNBROKEN Double Unders* *:30 of attempts or 1:00 MAX on each Double Under set through the workout

PureFit WOD

4-5 Rounds 40 single unders 25 air squats 10 pull ups/ring rows MWOD: Pre-WOD: Anterior Ankle mobilization- Place band around ankle.  Step away from rack to create tension. Kneel down with banded knee towards ceiling and other knee/shin flat on floor. Place med ball or kettlebell on knee of banded ankle. Rock back and forth, in and out while not allowing arch of foot to collapse. Rock forward over big toe then 5th toe. 2 min each position. Repeat on other side Post-WOD: If calves are tight after WOD: Bone Saw Calf Smash:  With a foam roller, kneel and place your shin on roller, keep foot neutral, support weight with upper body, bring your opposite leg up and place your other shin across the tissue you are trying to change. Slowly smash your shin across the back of the calf. Sitting back will make this MOB more aggressive.  2 minutes per leg, breathe!! If Quads are tight after 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