CFCody WOD

Nutrition Test WOD (Re-test) 16 min Clock: Buy-in: 500 meter Row -2 min rest- then AMRAP in remaining time of: 10 Pull ups 20 DB snatch (55/35)(3525) 30 Burpee/Up downs 40 KBS (55/35)(35/25) 50 Wall Balls (20/14) 40 KBS 30 Burpees 20 DB snatch 10 Pull ups *Find your Pre-test SCORECARD and make sure you Re-test the EXACT same way. Record your new score on a new SCORECARD.  Even if you did not participate in the nutrition challenge, re-test yourself! Nutrition challenge participants - make sure to leave your NEW SCORECARD at the gym to be recorded.

PureFit WOD

Nutrition Matters Challenge WOD

14 min Clock: Buy-in: 400 meter Row -2 min rest- then AMRAP in remaining time of: 10 Pull ups 15 DB snatch 20 Burpee/Up downs 25 KBS 30 Wall Balls 25 KBS 20 Burpees 15 DB snatch 10 Pull ups *Find your Pre-test SCORECARD and make sure you Re-test the EXACT same way. Record your new score on a new SCORECARD.  Even if you did not participate in the nutrition challenge, re-test yourself! Nutrition challenge participants - make sure to leave your NEW SCORECARD at the gym to be recorded. MOB-PostWOD:  Barbell Sink Mobilization - Place a barbell in a rack about waist high. Grab the barbell with one hand. Rotate away from the barbell then grab the barbell with the other hand. Move your hands as close together as possible without losing shoulder position(shoulders down and back).  Keeping the shoulders back, straighten the arms, step forward and lean forward. To increase tension, bend knees/lunging down. The goal is to get your shoulders at the same level as the barbell without losing shoulder position. Stretch for 3 sets of 30 seconds. If you are really tight contract the chest and shoulders for 4 seconds, relax for 8 seconds for 3 rounds then stretch.  This is a global mobilization and will stretch what is tight: pecs, anterior shoulder muscles, etc.