CFCody WOD

'NANCY' 5 Rounds: 400 meter Run 15 Overhead Squats 65/95 *This is our Glory Board workout for the week. Make sure to record exactly how you complete this and your time. Put it on the board and we will re-test in 6 months. Good Luck!

PureFit WOD

4-5 Rounds: 12 Banded/PVC pipe Overhead squats 200 meter run/row 8 pull ups/ ring rows 12 russian twists w/ KB Mobility WOD: 1) Hip abduction primer - this will help you open up your squat to get into the bottom of the squat position as well as aid with running.  Place a medium to large band around the rack about a foot off the floor.  Step into the band while facing the rack and place band high in the hip. Step back to create tension and rotate the banded hip a little away from the rack. Squat down then straighten the banded leg.  Start with banded side foot towards the ceiling, rotate it back as far as possible, then return to starting position. Repeat 10 times. Next, with the foot towards ceiling or rotated back, twist your trunk away from the banded hip. Repeat 10 times. Repeat on the other leg. 2)First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss. This will help reduce soreness after overhead activities. This can also be done while lying on the floor with lacrosse ball placed between rack and shoulder.