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CFCody WOD

4 Rounds: 10 Lungsters (55/35)(35/25) 15 Single DB alternating snatch (55/35)(35/25) 200 meter run/row/ski -rest 1 min b/w rounds- Lungesters = right step back lunge + left step back lunge + thrusters

PureFit WOD

3-4 Rounds: 10 DB thrusters* 10 Single DB alternating snatch (55/35)(35/25) 200 meter run/row/ski -rest 1 min b/w rounds- *thursters: can be done with 1 or 2 DB.  If single do 5 on Right and 5 on Left. MWOD: Pre-WOD: Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling.  Squeeze glutes to protect back.  Then stand up in high lunge position and drop back down into deep lunge, do 15 controlled lunge reps per leg. Post-WOD: Barbell quad smash. Focus on rolling out tender tissue on the inner, top and outer thigh. If the barbell sleeve is too intense, use a kettlebell or medicine ball. Twist the kettlebell or medicine ball into the thigh to tack down the tissue. Contract the quad by locking out the knee for a minimum of 4 seconds, then slowly relax the muscle as much as possible for at least 8 seconds.  Repeat a minimum of 3 times on sore tissues.  Spend 2 minutes a side.