CFCody WOD

Strength/Skill SKILL ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex: 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load. Workout DOUBLE AMRAP AMRAP x 7 MINUTES 10 Unbroken Double Unders• 10 t2b/Knee to Elbow 5 Strict Dips (Box, Ring or Bar) *Double Unders increase by 10 reps each Round. If you trip up on double unders, you must start over. -Rest 2:00– AMRAP x 7 MINUTES 10 KB Sumo DL High Pull (53/35)|(35/26)* 10 t2b/Knee to Elbow 5 Strict Dips (Box, Ring or Bar) *KB SDHP increase by 5 reps each Round. (Score is Rounds + Reps)

PureFit WOD

DOUBLE AMRAP AMRAP x 7 MINUTES 10 single Unders or plate toe taps• 10 Knee raises or med ball sit ups 5 box Dips *Double Unders increase by 10 reps each Round. -Rest 2:00– AMRAP x 7 MINUTES 10 KB Sumo DL High Pull (53/35)|(35/26)* 10 Knee raises or med ball sit ups 5 box Dips *KB SDHP increase by 5 reps each Round. MWOD Pre-WOD:Posterior shoulder smash - Lie on a lacrosse ball placed on the back of the shoulder. Hunt around for sore spots by rolling the lacrosse ball from the shoulder blade to the back of the upper arm. Once a sore spot is found, lie on your side(if possible) and work internal and external shoulder rotation. Do this by having the shoulder and elbow at 90 degrees. Then push your palm down to the ground, then the back of your hand to the ground. Repeat for 30 seconds. Find one more sore spot and repeat this process. Switch sides. Post-WOD:  Trunk recovery Ab smash - Use a smash ball or medicine ball to smash the upper abs. Lie on your stomach and smash the abs right below your ribs. Start under your sternum than work laterally.  Take a deep breath in, hold, then exhale. Repeat. To add to the smash, bring the same side knee up towards your side. Spend about 2 minutes each side.