CFCody WOD

5 sets 20 Slam Balls (20/10) 20 DB suitcase Lunge (35/20)(20/10) 20/15 Cal Bike/Row/Ski -rest 2 min b/t sets- *2 out of the 5 sets are completed 30 slam balls & 30 lunges, calories remain the same. *Athletes choose any 2 sets to increase reps.  The remaining 3 sets remain as written. Example: set 1 & 3 completed with 30/30, sets 2,4 & 5 are completed as written.

PureFit WOD

3-4 sets 15 Slam Balls (20/10) 15 DB suitcase Lunge (35/20)(20/10) 15 Cal Bike/Row/Ski -rest 2 min b/t sets- *2 out of the 5 sets are completed 25 slam balls & 25 lunges, calories remain the same. *Athletes choose any 2 sets to increase reps.  The remaining 3 sets remain as written. Example: set 1 & 3 completed with 25/25, sets 2,4 & 5 are completed as written. MWOD PreWOD: Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward and into deeper lunge than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range.  PostWOD:  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