CFCody WOD

Strength/Skill - Back Squat 5-5-5-5 *Build to a heavy 5 rep or 1 mile Glory board test Conditioning 14 min AMRAP: 200 Double Unders 100 Wall Balls 50 Toes 2 bar *You may tackle this alone or with a partner. *If you choose a partner, divide reps up however - one person working at a time.

PureFit WOD

-Team of 2- 14 min AMRAP: 50 single unders or step ups 40 Wall Balls 30 KB/DB Russian twist *grab a partner, divide reps however and work one person at a time. MWOD PreWOD:  Banded Heel Cord - Place small to medium sized band low on the rack.  Place band around the ankle. Step away from the rack to create tension.  Keep the entire foot in contact with the ground and your foot straight. Drive your knee forward over the toes.  Hold KB or med ball on knee for additional force. Oscillate in and out of end range. Or place forefoot up on a plate and drive knee over toes, oscillating in and out of end range.  Spend 1 minute on each side. PostWOD:  IT Band- lacrosse ball smash.  With a lacrosse ball, while laying on your side and place ball on side of high hip (TFL), apply body weight and slowly flush out the lateral part of thigh.  Floss your leg at the knee when you find a tender spot, take 90 seconds to smash IT Band from hip to knee. Repeat on other leg.  

Nutrition Class tomorrow @ 5pm! Come learn how to Meal Prep.