CFCody WOD

Strength/Skill EXTENDED WARM-UP 3-3-3 Tempo Deadlift (30x1)* *Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set. Workout FOR TIME 8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)* *After Every Set Complete... 8 Handstand Push-ups (Strict Optional) 16 Slam Balls (30/20)|(20/10) HSPU sub 8 DB/KB seated press (Score is Time)

PureFit WOD

FOR TIME 8-6-4-2-4-6-8 KB/DB Deadlift *After Every Set Complete... 8 DB/KB seated press 16 Slam Balls MWOD Pre-WOD: Posterior chain floss - as described on posters upstairs Post-WOD:  Hamstring recovery of your choice: 1)Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg or 2) Hamstring Smash - Place lacrosse ball underneath the meat of your hamstring while sitting on a plyo box.  Find a tender spot and floss by straightening and bending knee and rolling side to side. 2 minutes each side.