CFCody WOD

Workout 3 ROUNDS FOR TIME 800m Run/row/ski 30 Front Rack Reverse Lunges (95/65)|(65/45) 30 HSPU (descending reps)* *HSPU go down by 10 reps every round...30-20-10, Lunges stay 30 each round. *HSPU sub* -Push-ups -Ring Push-ups -20 min time cap-

PureFit WOD

14 min AMRAP 200 meter run/row/ski 10 medicine ball power cleans 40 single unders/30 plate hops 10 DB press (single arm or double) MWOD Pre-WOD: Smashing the glutes before the WOD will help them fire better with lunges/row/run. Sit on a foam roller or a lacrosse ball(ball under left butt cheek).  Place the left ankle above the right knee.  Lean towards your left and smash the tissue hunting for sore spots.  If you find a really sore spot, contract and relax the glutes for 4 and 8 seconds respectively for 3 cycles.  Spend a minute on each side. Post-WOD: Tricep and lat wall stretch -  Stand with left side facing the wall. Bring your left arm overhead and place the distal tricep and elbow on the wall. Drive your weight into the wall, creating a stretch into the tricep. Then grab the left wrist with right hand and push your left hand towards the left shoulder. Hold stretch for 45 seconds.  Repeat again. Then repeat on the other side.