CFCody WOD

1000 meter row/run/ski 80 Double Unders 40 Unbroken Wall Balls 50' single arm Overhead DB walking lunges* (55/35)(35/25) 500 meter row/run/ski 40 double unders 40 Unbroken Wall Balls 50' SA OH DB walking lunges 300 meter row/run/ski 20 double unders 40 Unbroken Wall Balls 50' SA OH DB walking lunges *Switch arms for walking lunges at 25' -24 min time CAP-

PureFit WOD

500 meter row/run/ski 40 single unders 25 Unbroken Wall Balls 50' single arm overhead DB carry 300 meter row/run/ski 30 single unders 25 Unbroken Wall Balls 50' SA OH DB carry 200 meter row/run/ski 20 single unders 25 Unbroken Wall Balls 50' SA OH DB carry *switch arms on OH carry at 25' -24 min time CAP- MWOD Pre-WOD: Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling.  Squeeze glutes to protect back. Then stand up in high lunge position and drop back down into deep lunge, do 15 controlled lunge reps per leg.  Stretch the hip flexors and activate the upper leg muscles for wall balls, lunges, running, rowing, etc. Post-WOD: Bonesaw- kneeling, cross ankles and rest ankle of bottom foot on top of ab mat or foam roller.  Place bottom leg forward and top leg at 60-90 angle from top leg. Sit down. Apply pressure to Achilles with top ankle/shin. Rock left, right, front and back.  Smash sore tissue with the top leg on the achilles and calf. 2 minutes each side.   Also consider a barbell/kettlebell or med ball quad smash if time allows.  These will loosen tacked down fascia, increase mobility and reduce soreness.