CFCody WOD

3 Giant Sets: 200 meter sprint 14 toes 2 bar/ med ball sit up 16 Alternating Front Rack Reverse Lunges 18 Russian Kettlebell swings 200 meter sprint Rest 2:00 after each set *you choose your weight for lunges & KB swings, may increase weight each set. *lunges can be done with barbell or KB/DB *record the time each set takes you, goal is to stay consistant.

PureFit WOD

3 Giant Sets: 4 10 meter shuttles/100 meter row 10 Knees 2 elbows/ wmed ball sit up 12 Alternating Reverse Lunges 14 Russian Kettlebell swings 4 10 meter shuttles Rest 2:00 after each set   Mobility WOD: 1) 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 20 controlled lunge reps per leg.  This a great primer for the lunges in the wod. 2) Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder.