CFCody Wod

For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 lateral Burpees *choose a weight for deadlifts that you could do 15 unbroken FRESH. Midline Not For Time: 5-4-3-2-1 Alternating turkish get up :20 Second Boat Hold after each set *you can mix these movements up each set

PureFit

For Time: 250 Meter Row 15 KB snatch 250 Meter Row 15 Goblet squats 250 Meter Row 15 box step up/jumps 250 Meter Row 15 Burpees Mobility WOD: 1)Posterior chain floss- wrap a band high around your hip and step forward to create tension.  Place banded leg slightly in front of free leg. Fold forward at hips keeping belly and back straight.  Keep chest in contact with thigh as much as possible. Place hands on the ground. Straighten banded leg as far as possible and drive hips up.  Floss by flexing/extending your knee while weight is in your heel. Do 30 reps each side.  This is a good primer before any activity that requires hamstring/posterior chain activation. 2)Pec Smash - this will open up the chest to improve ROM after burpees.  Smash the pectoralis muscle under the collar bone with a lacrosse ball while leaning into the rack. Floss the tissue by moving the arm in all directions.  Spend 2 minutes a side.