CFCody WOD

4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders *sub for Muscle-ups

• 4-6 Bar Muscle ups
• 12 chest 2 bar pull ups
• 8 pull ups + 8 ring dips

PureFit WOD

4 Rounds For Time: 200 Meter Run or 300 meter row 12 wall ball 50 Single Unders or 15 step ups 12 med ball sit ups MWOD Anterior Shoulder/Pec Smash:  using a box, position ball on front of shoulder, floss in scarecrow position.  Then Place ball in Pec area and floss with arm behind back.  2 min/shoulder Running/Jumping Recovery:  Voodoo band your calf and then for 2 minutes/leg you are going to bonesaw calf smash on the foam roller.  You are going to work slowly from below the knee and to above the ankle. Shift your weight from side to side to reach more tissue on shin and calf.