CFCody WOD

4 Rounds: 5 Box Jumps (30/24) 9 T2B/K2E/weight sit ups 12 HSPU/seated press 3 Deadlifts (As heavy as possible) *Box jumps go up by 10 each round 5-15-25-35

PureFit WOD

3-4 Rounds: 5 steps ups 10 med ball sit ups 10 KB/DB seated press 5 KB/DB deadlifts (as heavy as possible) *Step ups go up by 10 reps each round: 5-15-25-35 MWOD: Pre-WOD: Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the band into the high hip, feet are closest to rack.  On the banded leg, bring knee to chest 15 times.  Make sure that there is adequate tension.  Then do 15 lockouts(extend the knee), use opposite hand to hold opposite foot (banded leg).  Switch legs and repeat. Post-WOD: Glute and hamstring smash- Sit on plyo box. Place lacrosse ball just below "sit bone".  Floss by straightening and bending knee.  Move ball to left and right working on tender spots.  Then place ball above sit bone, repeat. You can access sore glutes or piriformis easier by crossing the same leg ankle over the opposite leg knee.  Spend 2 minutes on each side