CFCody WOD

Strength - 10 min

Pausing 2 rep Overhead Squat -take from the rack -Pause for 2 sec at the bottom of the squat

“Nancy”

5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) Run subs 400/500 meter row

PureFit WOD

4-5 Rounds: 400 Meter Run/Row 15 Banded Overhead Squats Mobility WOD: Pre-WOD- Hip adductor stretch - this movement will allow you to open your hips/drive your knees out while squatting to improve squatting mechanics.  Place a thick band around the rack about a foot off the ground.  Squat down and place one leg out to the side, knee locked, toes towards the ceiling.  Grab the band with both hands near the rack.  Keeping toes towards the ceiling, fall back to drop your bottom to the ground. Then use the band to pull you back up. If you don't feel the stretch in the inner thigh, move the straight leg back more. Do 15 reps on each side.  Variations - if full range of motion(FROM) in ankle, knee and hip place the band high in the hip of straight leg and do above exercise.  If lacking ankle mobility, rise up onto the toe of the support leg. If lacking knee or hip ROM, place the band around your back for support and don't drop your bottom all the way to the ground. Post-WOD - Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg