CFCody WOD

Strength/Skill 12 min running clock Build to a 1RM Push Press -We are starting a strength cycle with Push Press & Front squat.  Record today's 1RM for future building Conditioning Every 2 min x 2 sets: 35 Double Unders/70 single unders 15 Push Press (115/75)(75/55) *goal weight should be unbroken for this set of 15 reps -rest 1 min- Every 2 min x 2 sets 35 Double Unders/70 single unders 12 Push Press (135/95)(95/65) *goal weight should be something that you can complete 12 reps in no more than 2 sets. -rest 1 min- Every 2 min x 2 sets 35 Double Unders/70 Single Unders 9 Push Press (165/115)(115/75) *goal weight should be something that you can complete 9 reps in no more than 2 sets.

PureFit WOD

Every 2 min x 2 sets: 35 single unders 15 sit ups 12 DB Push Press -rest 1 min- Every 2 min x 2 sets 35 single unders 15 sit ups 10 DB Push Press -rest 1 min- Every 2 min x 2 sets 35 Single Unders 15 sit ups 8 DB Push Press MWOD Pre-WOD:  Banded shoulder flexion - Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to your ear with elbow bent and the hand facing and placed on the band. Step forward to create tension in the band.   Pull the elbow down some and contract the lats for 4 seconds. Relax and allow the band to pull the arm back into maximum shoulder flexion for at least 8 seconds.  Repeat 2 more times. Switch sides. Post-WOD:Calf Smash on Barbell: 1-2 minutes per leg, keeping foot neutral, then floss by externally/internally rotating foot.  If the barbell is too intense, use a foam roller