CFCody WOD

Back Squat

3 Sets of 5 *Can build each set or do all 3 sets at the same weight.  Should be a challenging set of 5 not a max.

Conditioning

3 Rounds: 50 Air Squats 12 push press (75/115) 20/15 Calorie Row *half class start on conditioning other half start on strength then switch

PureFit WOD

400 meter row 3 rounds of: 10 goblet squats 10 kb push press (5 each arm) 15 Mt climbers 400 meter row MWOD Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly.  Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg Shoulder Capsule Mobilization:  Using a lighter kettlebell, lay on your back.  With right hand, push the KB into air, full extension.  Elevate hips in the air, move shoulder blades out of the way, pull right shoulder to the mat ( similar to bench press position) Keeping midline engaged, lower hips to the ground.  There should be no space between shoulder and mat.  To keep your elbow straight, take left hand and brace right elbow.  With shoulder pulled to the back of your capsule externally rotate your hand slowly, then rotate internally.