CFCody WOD

EMOM x 30

minute 1: max cal row/bike minute 2: rest minute 3: max rep db/kb push press 55/35, 35/25 minute 4: rest minute 5: max box jumps 30/24 minute 6: rest

PureFit WOD

EMOM x 24 min 1:  max cal/bike min 2:  rest min 3:  max db/kb push press min 4:  rest min 5:  max step ups min 6:  rest MWOD Pre-WOD:  Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest if needed. Wrap arms around plate or ball.  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm biased in overhead position. Then move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side.  Post-WOD: Calf box stretch - using a box or the wall, stretch the achilles.  Stand close to the box or wall, place on foot flat against the box and slide heel to the floor.  Keeping knee soft, lean forward and hold stretch for 30 seconds. Repeat with knee bent. Take 1-2 steps away from box/wall. Place same foot flat against the box/wall and slide heel to the floor.  Lean body forward and hold stretch for 30 seconds. Repeat with bent knee.  Repeat the whole sequence on the other side