CFCody WOD

Benchmark Workout Thursday Choose 1 of the 3 Benchmark workouts Grace 30 Clean & Jerks (135/95)(95/65) *to get on the Glory board this must be done with (135/95) Helen 3 Rounds: 400 meter run 21 KBS (55/35)(35/25) 12 Pull Ups *Glory Board weight is (55/35) Jackie 1000 meter Row 50 Thursters (45/35 bar) 30 pull ups -Keep track of times & how these workouts are completed.  These will come up again!

PureFit WOD

Team Helen teams of 2: 100o meter row 50 Kettlebell swings 24 Pull ups 800 meter row 40 KBS 20 Pull ups 400 meter row 30 KBS 16 Pull ups *one person working at a time, divide reps however. MWOD Pre-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. To get a better smash on the high traps turn your head away from the rack.  Floss by moving arm up, back, out and onto your back. 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. This will help with all overhead positions Post-WOD:  Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place a slam ball or medicine ball on your chest. Wrap arms around the ball.  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor. Spend about a minute smashing tissues with arm biased in overhead position. Place arm by your side with palm towards floor and do a few shoulder shrugs. Then move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side. If you are really sore, do the Mob without a med ball or slam ball.