CFCody WOD

Strength/Skill Work:  10 min clock Practice rope climbs & pistol drills WOD EMOM x 18 min: min 1 - 2 Rope Climbs or 10 knees to elbows min 2 - 8-10 Deadlifts (225/155)(205/135) min 3 - 30 air squats or 8/8 pistols

PureFit WOD

EMOM X 15 min: min 1 - 5-8 push ups min 2 - 10 KB/DB deadlifts min 3 - 15 air squats MWOD Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg Low Back Smash:  Using a single lacrosse ball, elevate your legs 90 degrees on a box.  Place ball on lower back above pelvis. Keep neutral spine, DO NOT over extend pelvis, keep core tight.  Slowly shift hips to right and left, which will allow you to smash the tissues against the grain. 2-4 minutes