CFCody WOD

Strength/Skill (8min) Build to Deadlift weight for workout WOD On 10 min Running clock complete.... 40-30-20-10 Alternating DB Snatch (50/35)(35/25) Box Jump Over (24/20)(20/16) -if completed faster than 10 min, REST remainder of time- -if not competed in the 10 min time frame, move onto next section- then, @ 10 min begin... 5 min AMRAP 10 DL @ (185/135)(135/115) 10 DL @ (225/155)(155/135) 10 DL @ (275/185)(185/155) AMRAP @ (315/205)(205/185)

PureFit WOD

30-20-10-5 Alternating DB/KB snatch Step-ups Goblet squats MWOD Pre-WOD: Banded hip flexion and hamstring primer - this not only helps you get into the deadlift starting position, but actives the hamstrings for deadlifts, box jumps, step ups.  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. Post-WOD: Posterior Chain Floss Plus- do the posterior chain floss on the posters, 15-20 reps each side. Then maintaining the same position, cross the non banded leg over and in front of the banded leg.  Flex and extend the knee, do 15-20 reps each side.