CFCody WOD

Team WOD Tuesday Teams of 4: AMRAP x 4 min Double KB/DB Deadlift (Athlete choice, As Heavy as possible) * Every time you break 3 Burpees -rest 1 min- AMRAP x 4 min Rope Climbs or Strict Pull-ups * Every time you break 2 Burpees -rest 1 min- AMRAP x 4 min Double Unders *Every time you break/miss 1 burpee -rest 1 min- AMRAP x 4 Cal Bike/Ski/Row *Each Partner starts on different AMRAP and rotates during the Rest.

PureFit WOD

Team WOD Tuesday Teams of 4: AMRAP x 4 min Double KB/DB Deadlift * Every time you break 3 up-downs -rest 1 min- AMRAP x 4 min Strict Pull-ups/Ring Rows * Every time you break 2 up downs -rest 1 min- AMRAP x 4 min Single Unders *Every time you break/miss 1 burpee -rest 1 min- AMRAP x 4 Cal Bike/Ski/Row *Each Partner starts on different AMRAP and rotates during the Rest. MWOD: Pre-WOD: Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the band into the high hip, feet are closest to rack.  On the banded leg, bring knee to chest 15 times. Make sure that there is adequate tension.  Then do 15 lockouts(extend the knee), use opposite hand to hold opposite foot (banded leg). Switch legs and repeat. Post-WOD: Banded Lat Stretch - place medium band on pull up bar.  Place right wrist through band and grab band. Facing pull up bar step back to create tension while hand faces the ceiling.  Allow band to pull arm while lowering chest. Then swing right leg behind and across the left leg to stretch the right latissmus dorsi.  Stretch for 45-60 seconds. Repeat on the left side. Or if you prefer, roll out the lat on a foam roller working from high in the armpit on down