CFCody Team WOD

Workout PARTNER WORKOUT IN TEAMS OF 2... 4 ROUNDS FOR TIME* 400m Run/row/ski 60 Wall Balls (20/14)|(14/10) 60 Box Jumps (24/20) *Partners run/row/ski the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way. **For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs. -37:00 Time Cap- MWOD Banded Heel Cord - Place small to medium sized band low on the rack.  Place band around the ankle. Step away from the rack to create tension.  Keep the entire foot in contact with the ground and your foot straight. Drive your knee forward over the toes.  Oscillate in and out of end range. Or place forefoot up on a plate and drive knee over toes, oscillating in and out of end range.  Spend 1 minutes on each side. PostWOD:  Voodoo Band Flush of Quad:  Wrap about a 8-12 inch section of the quad where you feel the most fatigue.  Wrap band at about 50% tension. Keep compression on for NO LONGER than 2 minutes.  While leg is in compression, move around.. squat, walk... keep moving. When the 2 minutes are up, release the band very quickly and allow the blood to flow back into leg.  Repeat on other leg. If time allows, repeat this on another section of the upper leg. *Compression is a great tool for recovery and inflammation in tissues and joints.