CFCody WOD

Strength/Skill ON A 10:00 RUNNING CLOCK... Build up to a Mod-Heavy & Unbroken Complex 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk Workout HERO WORKOUT "DT" 5 ROUNDS FOR TIME 12 Deadlifts (155/105)|(115/75) 9 Hang Power Cleans (155/105)|(115/75) 6 Push Jerks (155/105)|(115/75)

_{PureFit WOD}

21-15-9 Kettlebell Swings sit-ups step-ups rest 1 min 21-15-9 Gobet squats sit-ups step-ups MWOD Pre-WOD -  Banded Posterior chain floss(as demonstrated on posters). Then turn around and do banded clean shoulder warm up -Hook a hand through the end and step back to create a little tension. Bring the banded arm from by your side into the hang position. Then transfer into the front rack position.  Repeat 10 times or until the muscles on your shoulder blade are good and warm. Then repeat on the other side. Post-WOD - First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine.  Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg