CFCody WOD Strength/Skill

Split Jerk 5-4-3-3-3 *Goal of this session is to get comfortable in proper split landing position/recovery. Conditioning 7 Rounds: 40 Double unders/80 single unders 10 shoulder to Overhead (115/85)(95/65)

PureFit WOD

Strength/skill 5-5-5 KB/DB strict press -5 push ups after each set Conditioning 2 rounds: 40 single unders 10 DB/KB push press :30 sec plank 20 cal bike 2 rounds: 15 box step ups 10 KBS :30 sec plank MWOD: PreWOD:  Achilles stretch - stretch against a wall or plyobox in four different positions. First, stand close to the wall/box, place foot flat against to wall/box and drop the heel to the ground. Keep the knee straight.  Lean the entire body towards the wall/box to stretch achilles for 30-45 seconds. Repeat with the knee bent for 30-45 seconds. Then step away from the wall/box(about 2 ft), place foot as flat as possible against the wall/box and lean entire body towards the wall/box for 30-45 seconds. Repeat with a bent knee for 30-45 seconds. Repeat this series on the other leg. PostWOD:  Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder