CFCody WOD

Teamwork Thursday! teams of 2: 5 Rounds each of: 5 double DB/KB Russian KBS (35/25) 5 double DB/KB Cleans 5 double DB/KB front squats 5 double DB/KB Push Press 200 meter run *teammate 1 will begin the DB/KB work, GOAL is to move through these 4 movements unbroken. As soon as they complete the DB/KB work and begin their run, teammate 2 may begin the DB/KB work.  Continue in this format for 5 rounds each!

PureFit WOD

Teamwork Thursday! teams of 2: 4 Rounds each of: 5 double DB/KB Russian KBS (35/25) 5 double DB/KB Cleans 5 double DB/KB front squats 5 double DB/KB Push Press 200 meter run *teammate 1 will begin the DB/KB work, GOAL is to move through these 4 movements unbroken. As soon as they complete the DB/KB work and begin their run, teammate 2 may begin the DB/KB work.  Continue in this format for 4 rounds each! MWOD PreWOD:  Banded hip flexion and hamstring primer - this is a great hip prep for all the hip hinging exercises of this WOD.   Place medium band on the rack about a foot off the floor. Lie on your back on place band high in the hip. Scoot back to create tension. Using your hands bring your banded side knee into your chest, relax and repeat 15-20 times.  Then do 15-20 hamstring lockouts(place opposite hand on banded side foot, keep thigh in chest, straighten banded leg as much as possible, relax. Repeat 15-20 times). Switch sides. PostWOD:  Shoulder smash and/or repeat hip work!