CFCody WOD

For Time: 40 HandStand Push ups 400 Meter Run/ 25/20 Cal Row/ 50 Double unders 20 Deadlifts (225/155)(155/105) 30 HSPU 400 Meter Run/row/50 double unders 15 Deadlifts 20 HSPU 400 Meter run/row/50 double unders 10 Deadlifts Handstand push up sub -DB/KB seated press/push press -Regular Push ups -Elevated Push ups with feet on box -inverted push ups from pike position on floor or box Deadlifts options -Use Dumbbell or KB -Odd objects: milk jug, bag of dog food, heavy rock, cinderblock Midline finisher -11 sets of 11 V-ups, rest as needed between sets.

• try to complete all 11 unbroken

6:00am Click Here for link 8:30am Click Here for link 5:00pm Click Here for link MWOD Pre-WOD: 15 slow and controlled good mornings with a band, barbell or PVC followed by achilles stretch. Using a box or the wall, stretch the achilles.  Stand close to the box or wall, place on foot flat against the box and slide heel to the floor.  Keeping knee soft, lean forward and hold stretch for 30 seconds. Repeat with knee bent. Take 1-2 steps away from box/wall. Place same foot flat against the box/wall and slide heel to the floor.  Lean body forward and hold stretch for 30 seconds. Repeat with bent knee. Repeat the whole sequence on the other side Post-WOD: First Rib Mobilization:  Using a PVC pipe/broom handles with a towel covering one end, lay on your back.   Position the PVC pipe on one end against the wall, 'jam' the other end (with the towel placed over the pvc end) into your trapezoid (between your neck and shoulder).  Keeping the PVC pinned into place floss the arm into overhead position, locking out elbow. 90 seconds per side. If you have a lacrosse ball, you can do this leaning into a door jam, squat rack, etc. Spend 2 minutes on each side.