CFCody WOD

400 meter run 2 round of DT: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) 25/18 cal row/bike 2 rounds of DT: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) 400 meter run/row

PureFit WOD

200 meter run/walk 2 rounds of: 12 wall balls 9 med ball cleans 6 slam balls 12 cal row/bike 2 rounds of: 12 wall balls 9 med ball cleans 6 slam balls 200 meter run/walk Mobility WOD: Pre-WOD-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 the overhead position Post-WOD - Hamstring lockouts- wrap light band around foot. While lying on back,squeeze quad and lock out knee. Internally then externally rotate foot 15-20 times.  Then bend knee and place thigh on chest. Pulling on band, straighten leg as much as possible. Relax. Repeat pulses 20-30 times(until fatigued). For added benefit, band and distract hip too or voodoo band high thigh. Switch sides and repeat.