CFCody WOD

For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (115/80) Running Substitutions 2000/1600 Meter Row 115/80 Calorie Assault Bike

PureFit WOD

2 rounds: 400 meter run/row 20 Wall Balls 15 step ups 10 push ups 15 KB snatches   Mobility WOD: Pre-WOD - Banded ankle dorsiflexion and plantar flexion - this will improve ankle mobility for squatting, jumping and running.  Place a medium band around the rack at floor height. Place the band low around the ankle while facing the rack.  Step back to create tension. Kneel on opposite leg while banded heel is as close to your bottom as possible. Now place chest on the banded thigh and rock the knee as far as possible over the 2nd-4th toes and back. If needed you can stabilize the banded foot with your opposite hand.  Rock in and out of end range 20-30 times. Then straighten banded leg as far as possible. Keep heel on ground and point toe towards the ground as you rock in and out of end range by bending and straightening the banded leg. Repeat 20-30 times. Repeat on other side. Post-WOD -Couch Stretch- 2 minutes each side. For added tension elevate front leg on a plate.