CFCody WOD

For Time: 60 Burpee's 40 Pull ups 20 Box Jumps (30/24) 200 meter or 100 ft KB/DB front Rack Carry (one in each hand) 20 Box jumps 40 Pull ups 60 Slam balls (20/15) *to accommodate for slam balls, half class start with burpee's other half start with slam balls.

PureFit WOD

For time: 40 step ups 30 Kettlebell swings 20 pull ups/ring rows 100 ft farmers carry (KB/DB in each hand) 20 burpee's 30 KBS 40 step ups MWOD PreWOD:  Hamstring lockouts- wrap light band around foot. While lying on back,squeeze quad and lock out knee. Internally then externally rotate foot 15-20 times.  Then bend knee and place thigh on chest. Pulling on band, straighten leg as much as possible. Relax. Repeat pulses 30 times. For added benefit, band and distract hip too. Switch sides and repeat. PostWOD:  Trap/Scap Smash-You will need a med ball 6-15lb, and a lacrosse ball. Lay on back and place lacrosse ball on tender tissue near the scapula, hunt around for tenderness.  Then place med ball on chest holding it will opposite arm. Then bridge up, breathe and floss the arm in an overhead position or scarecrow. Try to work on each side for a total of 90 sec, you can switch shoulders and break it up in intervals of 30 sec, if too intense.  Also, you can use a foam roller or tennis ball to modify intensity.