CFCody WOD

For Time: 22-20-18-16-14 DB Push Press (45/35)(35/25) DB/KB Suitcase Reverse Lunge (45/35)(35/25) *200m Row/Ski/Bike (10/8) cal after each set Goal here is to choose a weight that you can complete the 1st 2 sets UNBROKEN.

PureFit WOD

For Time: 20-18-16-14-12 DB Push Press Reverse/walking Lunge *200m Row/Ski/Bike (8) cal after each set MWOD Pre-WOD: Overhead Primer - best done before push press or overhead movements.  Grab a lacrosse ball and either a 25# plate or medicine ball. Lie on your back and place the lacrosse ball at the base of the neck between the spine and shoulder blade. Hug the weight and floss the arm in an overhead position. Bridge the hips for added benefit. Repeat 2 more times in areas between the spine and shoulder blade. Repeat on the other side. Post-WOD: Flush that lactic acid from the lunges with 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.  Then follow up with Banded posterior chain floss to stretch the hamstrings(demonstrated on posterior upstairs)