CFCody WOD

Helen

3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups *this is our Glory Board workout for the week. Make sure to record exactly how you complete this workout either on the board or personally. Good Luck! Let’s ring that Bell all day!

PureFit

Modified Helen 3 Rounds: 400 Meter Run/Row 21 Kettlebell Swings (20) 12 Ring rows/modified pull ups *record exactly how you complete this workout. Good luck!   Mobility WOD: 1) Achilles smash on Barbell: 1-2 minutes per leg, keeping foot neutral, then floss by externally/internally rotating foot. Cross ankles to add tension. 2)Triple Bully - stand in front of pull-up rack. Place left arm behind your back on the rack, at belly button level, thumb up.  Keep shoulder externally rotated at all times, no NOT allow shoulder to dump forward. Create tension by stepping forward with the same leg. If no stretch occurs step forward and to the left. 1-2 min each shoulder