CFCody WOD

Strength/Skill SKILL EMOM x 10 MINUTES MIN 1 -- 4 Thrusters (Building)* MIN 2 -- :40 Practice Gymnastic Kipping Pull-up** *Start light and build each minute. Goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the bar. Workout BENCHMARK WORKOUT "FRAN" FOR TIME 21-15-9 Thruster (95/65)|(65/45) Pull-Up *Make sure to keep track of time and write it on board. This will be re-tested. Optional Finisher 2-3 sets 8/8 single leg DB RDL 16 glute bridges 24 plank DB taps* *plank is at top of push up, DB out front and far enough away you have to reach to touch it.

PureFit WOD

"FRAN" on a boat FOR TIME 21-15-9 DB/KB Thruster Pull-Up/ring row *300 m row after each set Optional Finisher 2-3 sets 8/8 single leg DB RDL 16 glute bridges 24 plank DB taps* *plank is at top of push up, DB out front and far enough away you have to reach to touch it. MWOD Pre-WOD:  Olympic Wall Squat:  . While sitting on the ground, wrap the band around your back then pull band forward on both sides and loop on both knees. Then position on your back, put butt as close to box or the wall as possible while in a squatted position, keep feet pointed straight on the front of the box/wall.  Pull down on knees to increase hip flexion. To tap into adductors push elbows against knees. 2-3 minutes Post-WOD: If time allows complete First rib mobilization for 1-2 minutes a side and barbell quad smash for 2 minutes a side. If time does not allow, choose the one you would benefit from the most.  Mobilizing after the workout is very important to improve range of motion and reduce next day stiffness