CFCody WOD

Workout RECOVERY WORKOUT 3 SETS FOR QUALITY 750m Row/Ski/18 cal bike 75 Single Unders or 50 Double Unders 25 Box Step Overs (24/20) 25 Slam Balls (30/20)|(20/10) 10 DB Devil's Press (35/25)|(25/15) 10 Tempo Ring Rows (1111) -1:00 Walking Rest b/t Sets- -30:00 Time Cap- *If you are planning on "competing" the Open WOD tomorrow then use this as a recovery workout. If not move through it like any other day and make the most of it!

PureFit WOD

3 SETS FOR QUALITY 400m Row/Ski/14 cal bike 40 Single Unders 15 Box Step Overs 15 Slam Balls 15 KB/DB sumo-deadlift high pulls 10 Tempo Ring Rows (1111) -1:00 Walking Rest b/t Sets- MWOD Pre-WOD:Achilles stretch - stretch against a wall or plyobox in four different positions. First, stand close to the wall/box, place foot flat against to wall/box and drop the heel to the ground. Keep the knee straight.  Lean the entire body towards the wall/box to stretch achilles for 30-45 seconds. Repeat with the knee bent for 30-45 seconds. Then step away from the wall/box(about 2 ft), place foot as flat as possible against the wall/box and lean entire body towards the wall/box for 30-45 seconds. Repeat with a bent knee for 30-45 seconds. Repeat this series on the other leg. Post-WOD: Lacrosse ball calf smash - While kneeling, place a lacrosse ball in the meat of your calf.  Sit down on the ball and smash. You may floss by leaning hips side to side or turning foot in then out. Move the lacrosse ball around to work both heads of the gastrocnemius muscle.  Spend 2 minutes each side.