CFC WOD

3 Sets of:

   2 rounds for time

   20/15 cal bike or row

   20 db/kb push press (50/35)(35/20)

   50 double unders

**score time of each set**

***rest 2 minutes between sets***

PUREFIT

2-3 Sets of:

2 rounds for time

10 Cal bike/row

15 db/kb pushpress

30 singles

**score time of each set**

***rest 2 minutes between sets***

Mobility WOD: Pre-WOD- Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller.  Place bottom leg forward and top leg at 60-90 angle from top leg. Sit down. Apply pressure to Achilles with top ankle. Rock left, right, front and back. Move top ankle up  the Achilles and smash again. 1-2 minutes each side

Post WOD- Barbell Trap Mob - Place a barbell sleeve on the upper trap(at the base of your neck).  The other end of the barbell can be in a squat rack or on someone else's shoulder who is roughly your same height. Raise the affected arm overhead to smash the trap.  Floss by externally and internally rotate your shoulder while rolling the sleeve. 1-2 minutes each shoulder.