CFCody WOD

30/21 Calorie Row/Bike/400 meter run 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 30/21 Calorie Bike/row/400 meter run 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 15/10 Calorie Row/bike/200 meter run 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 15/10 Calorie Bike/bike/200 meter run 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

PureFit WOD

15 cal Bike/Row 2 Rounds: 5 pull ups 10 Wall ball 15 med ball sit ups 15 cal bike/row 2 Rounds: 5 pull ups 10 Wall ball 15 med ball sit ups 10 cal bike/row 1 Rounds: 5 pull ups 10 Wall ball 15 med ball sit ups 10 cal bike/row 1 Rounds: 5 pull ups 10 Wall ball 15 med ball sit ups   Mobility WOD: Pre-WOD - Lat/Serratus anterior activator -activating these muscle before the WOD will encourage proper mechanics and muscle recruitment during the WOD, specifically for pull-ups, push-ups and wall balls.  Start in a plank position on the forearms.  With a tight core, focus on squeezing the muscles on the lateral rig cage, as you lower your chest until your shoulder blades are pinched together.  Continue to focus on activating the muscles on the lateral rib cage as you return to the starting position.  Repeat 10-15 times. Post-WOD - Lateral Chest Wall Smash -  Using a foam roller, lie on your side with your arm overhead. Smash and floss starting from the posterior armpit working down to your lats.  Starting with chest towards floor, push into the foam roller to tack the lat down. Then roll to your side to smash the lat. Move up and down the lat as previously described, focusing on sore areas.  Spend 2 minutes a side.