CFCody WOD

“Glen” For Time: 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

*grab a partner and chip away at this Hero WOD dividing reps and runs how you choose. You may also choose to take it on alone. Run substitutes:  2000/1600 Meter Row 100/70 Calorie Assault Bike Rope climb substitutes: 5 c2b pull ups + 5 knees 2 elbows = 1 rope climb

PureFit WOD

3 Rounds: 10 Pushups 5 Cal bike/row 10 Dumbbell Strict Presses 5 Cal bike/row 10 Dumbbell Bent Over Rows (each arm) 15 10m shuttle runs 3 Rounds: 10 Pull ups 5 Cal bike/row 10 Dumbbell Strict Presses 5 Cal bike/row 10 Dumbbell Bent Over Rows (each arm) *go hard on the bike/row! Mobility WOD: Pre-WOD -Banded Bully - Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, remove tension from band and start over), place arm behind back at waist height.  Lean forward and allow band to pull shoulder into the back of the shoulder socket. Contract for four seconds by pulling the elbow forward and inhale. Then relax for 8 seconds, allowing the shoulder to be pulled back, and exhale.  Repeat contract relax cycles 2-3 additional times. Repeat on other side.  If you have hypermobile shoulders be very careful and don't allow the shoulder to be stretched past a normal end range during the relax cycle. Post-WOD - Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place to stretch the left anterior shoulder.  Take 3-5 deep breaths. The goal is to elongate the spine with inhalation and rotate into the anterior shoulder stretch with exhalation. Try to rotate a little further with each exhale.  Repeat the above on the same side with the elbow bent at 90 degrees. Then repeat the whole cycle on the other side.

The Amazing Race is this Friday, July 13 @ 6pm. If you have not signed up put your name on the board TODAY! If you’re still uncertain what this is ask a coach...you DO NOT want to miss it!

We will have a BBQ after the race Friday night. CFCody will provide the meat & beer. Please bring something to share: 5:15AM class - side dishes 6:15AM class - appetizers PureFit & 8:30AM classes - Desserts 4:30PM class - side dishes 5:30pm class - alcoholic beverages or appetizers