CFCody Team WOD

Teams of 2: 12 Rounds for time 5 Power Snatch (115/75)(75/55) 7 Box Jumps 9/7 Calorie Bike/Row/Ski 20 Double Unders/single unders (no more than :45 sec) then....finish with 100 Burpees - one person working at a time *1 teammate working at a time. Complete FULL round before switching. Each partner completes 6 rounds. MWOD Couch and Pouch - Lie on side. Place double lacrosse ball on outer thigh above the knee. Place single lacrosse ball on inner thigh "over" the double lacrosse ball.  Place thighs together. Floss by bending and extending bottom leg alternating with upper leg. Work your way half way up the upper leg. Spend 2-3 minutes each side.  Calf Flexion Gapping: using a lacrosse ball, place ball behind the inside of your leg (behind the knee)  Grab your shin and pull leg tight, bringing heel towards butt. This creates a large compression force that targets your lower hamstring and upper calf.  Start moving your foot in every direction. To increase pressure, plant foot on the ground and scoot your butt toward your heel. 90 seconds per leg.