CFCody WOD

Workout STRENGTH FOR LOAD 10RM Back Squat (Score is Load) WORKOUT 4 ROUNDS FOR TIME 75 Double Unders 15 Hang Squat Clean (95/65)|(65/45) -11:00 Hard Cap-

PureFit WOD

3-4 ROUNDS FOR TIME 25 Single Unders 8 DB Hang Cleans 12 Slam Balls 8 DB Front Squats MWOD Pre-WOD: Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band around your back then pull band forward on both sides and loop on both knees. Then position on your back, put butt as close to box as possible while in a squatted position, keep feet pointed straight on the front of the box.  Pull down on knees to increase hip flexion. To tap into adductors push elbows against knees. 2-3 minutes Post-WOD- Barbell Quad smash - spend 2-3 minutes per leg smashing tissue. Focus on tender sore areas and work tissue with foot turned out, towards the ceiling and foot turned in