CFCody WOD

Strength/Skill Overhead Squat 5-5-5-5 Conditioning EMOM x 14 min: 7 OHS or Front Squats (75/55) (45/35) 7 C2B pull ups/chin over the bar pull ups *Perform both movements in the same min, scale reps as needed to complete within the min.

PureFit WOD

EMOM x 14min: min 1: 10 banded or PVC pipe Overhead squats min 2: 200 meter row *scale reps as needed to complete within the min MWOD PreWOD:  T-spine smash with weight -  Lie on a double lacrosse ball along the thoracic spine about the level of your mid chest.  Place a 35# plate or 20# medicine ball on your chest. Wrap your arms around the plate or ball. Bring one arm overhead. Inhale for 4 seconds, exhale for 8 seconds. Repeat until you can fully relax on the exhale. Switch overhead arms.  Repeat inhale and exhale sequence. Recruit a friend to help you to get maximum benefit. PostWOD:  Hip External Rotation with Flexion:  Using a box about knee height, place right foot on box, let knee drop onto box so the right leg is positioned across the box.  Extend left leg behind you on ground. Hold left hand on right foot pinning it into place. Place your right hand on your right knee.  To increase stretch, flex forward with a level back. Oscillate in and out of end range of motion. Turn toward left-belly button over foot.  Turn right-chest over right knee. If possible drop left knee to floor to capture hamstring. (This last position is reserved for supple ninjas:)  2 min each side.