CFCody WOD

Strength/Skill- Push Press Build to a moderate-heavy 5 rep *stay below your 5RM and below “heavy”. Bar should move fast Conditioning "Pushing Nancy" 5 Rounds: 400 meter run 15 push press (115/75) or (95/65)

PureFit WOD

For Time: 300 meter run/row 15 KB/DB push press 400 meter run/row 20 med ball sit ups 400 meter run/row 15 KB/DB push press 300 meter run/row 20 med ball sit ups MWOD: PreWOD:  20 Lat Pull Downs, place band on pullup bar and slowly preform lat pulldowns to activate the lats for the press movements. PostWOD: Banded Hip Distraction:  hook up band around rack and place band into high hip, find resistance and then move into deep lunge.  Contract and Relax, 10 sec, on 10 sec off. 2 min each leg