CFCody WOD

Strength/Skill - Back Squat - 15 mins 5 x 3 *tempo - 2 count decent *use same weight across for each set of 3 from last week's heavy building set of 5. Conditioning 3 sets of: 100' KB/DB farmers carry (70/53)  ***(Do not drop the KB/DB, set them down please) 10 burpee box jump overs 20/15 cal row -rest 1 min b/w sets *famers carry is 1 kb/db in each hand *goal is to stay consistent with each set

PureFit WOD

3 sets of: 100' farmers carry 5 burpee's 10 box jumps 5 burpee's 15 cal row -rest 1 min b/w sets MWOD: PreWOD: 5 minute squat - lower into a good squat(feet 0-15 degrees, feet screwed into the ground, arches up and not flattened into the ground, knees out, chest up).  You can use the squat rack for assistance. Spend 5 minutes oscillating in the squat position. Play around. Push knees out, rock back and forth, rock laterally.  Drop on knee pick it up, drop other knee, resume squat position. Spend 5 minutes mobilizing this position actively. PostWOD:  TFL smash - to improve hip flexion and internal rotation. The TFL can get tight after any squatting position. Lie on your side and place the lacrosse ball on the lateral hip. Bring that leg to 90 degrees hip and knee flexion. The top leg can be propped with foot flat on the floor. Contract the hip/glute for 4 seconds while inhaling, then relax and exhale for 8 seconds.  Repeat until you can completely relax on the ball. Then roll towards your stomach(not to your stomach) to "smash" the TFL. You are trying to strip/roll the lacrosse ball across the TFL as your roll forward and push the top leg onto the bottom leg. Spend 60-90 seconds on each side.