CFCody WOD

Deadlift

Heavy Set of 3 WOD AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

PureFit WOD

AMRAP 15: 30 Single Unders 20 Wallballs (20/14) 15 KB Sumo-Deadlift High Pulls Mobility WOD: 1)Banded hip flexion and hamstring primer - this not only helps you get into the deadlift starting position, but actives the hamstrings for deadlifts.  Place medium band on the rack about a foot off the floor. Lie on your back on place band high in the hip. Scoot back to create tension. Using your hands bring your banded side knee into your chest, relax and repeat 15-20 times.  Then do 15-20 hamstring lockouts(place opposite hand on banded side foot, keep thigh in chest, straighten banded leg as much as possible, relax. Repeat 15-20 times). Switch sides. 2)Calf Flexion Gapping: using a lacrosse ball, place ball behind the inside of your leg (behind the knee)  Grab your shin and pull leg tight, bringing heel towards butt. This creates a large compression force that targets your lower hamstring and upper calf.  Start moving your foot in every direction. To increase pressure, plant foot on the ground and scoot your butt toward your heel. 90 seconds per leg.