CFCody WOD

Strength/Skill 3-3-3-3-3 Push Jerk *Start Moderate and build to a heavy, but doable, set of 3 WOD 15-12-9 Deadlifts (275/185)(225/155) 12-12-12 Calorie bike/row/ski/200 meter sprint immediately into... 6-9-12 DB/KB Push Jerk (50/35)(35/25) 12-12-12 Calorie bike/row/ski/200 meter sprint  

PureFit WOD

12 min AMRAP: 10 calorie bike/row/ski 10 single arm DB/KB push press (5 each side) 15 med ball sit ups MWOD Pre-WOD: First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help the overhead position Post-WOD:  Barbell Forearm Smash: Lie on your side with the barbell sleeve just below the elbow.  Turn your thumb towards the ground. Floss the tissue by rolling the bar up and down the upper forearm an inch or two while you make a fist, open hand and make circles with your hand. Repeat above with thumb towards the ceiling. Spend 2 minutes on each side. The forearm is often overlooked but does a lot of work for us on a daily basis and needs some TLC. This mob will also help if you have tennis or golfer's elbow.