CFCody WOD

AMRAP 12: 3 pull ups 3 air squats 3 KBS (35/55) *add 3 reps each round

PureFit WOD

AMRAP 12: 3 elevated push ups 3 Air Squats 3 KBS *add 3 reps each round MWOD Pre-WOD: Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the band into the high hip, feet are closest to rack.  On the banded leg, bring knee to chest 20 times.  Make sure that there is adequate tension.  Then do 20 lockouts(extend the knee), use opposite hand to hold opposite foot (banded leg).  Switch legs and repeat. Post-WOD: Voodoo Floss Quads:  50% tension, no more than 2 minutes at a time.  Squat, stretch, move.  Dramatically release the band to encourage more blood flow to the area.