CFCody WOD

7 Rounds: 7 Deadlifts (275/185)(225/155) 7 HSPU or seated press 21 Double Unders 7 KBS (70/55)(55/35) 7 burpee box jump overs (24/20) -25 min cap-

PureFit WOD

4-5 Rounds: 7 KB Deadlifts 7 seated press 21 single unders 7 KBS 7 up down step ups -20 min cap- MWOD Pre-WOD:Banded hip flexion and hamstring primer - this not only helps you get into the deadlift starting position, but activates the hamstrings for deadlifts and box jumps/step ups.  Place medium band on the rack about a foot off the floor. Lie on your back on place band high in the hip. Scoot back to create tension. Using your hands bring your banded side knee into your chest, relax and repeat 15-20 times.  Then do 15-20 hamstring lockouts(place opposite hand on banded side foot, keep thigh in chest, straighten banded leg as much as possible, relax. Repeat 15-20 times). Switch sides. Post-WOD: Superfriend Calf Smash:  Using a foam roller, start at the achilles and have your friend apply pressure and you then roll your leg from side to side, clearing one section of tissue at a time.  Slowly work your way up to the knee, focusing on the areas that may have tender tissue.

Nutrition Challenge

This is the last week of our Nutrition Matters challenge.  The test WOD will be available to Re-test on both Monday, March 2 & Tuesday, March 3.  The Inbody will be at the gym on March 2-4th.  Those participating in the challenge must Re-test the test WOD as well as get on the Inbody by Wednesday, March 4th.  We are excited to see the results from all your hard work! Lock it in this week...Good Luck!