CFCody WOD

Strength:

15 minutes to find a max front squat

conditioning: 14 min amrap 14 front squats (weight is 40% of max) 14 ttb 14 kbs (45/25)

PUREFIT

14 Min AMRAP 10 Goblet Squats 10 K2E/Situps 10 Box Step Ups

MWOD

Pre-WOD: Triceps Smash - Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate the lower arm in circles. Work the entire triceps from the back of the elbow to the shoulder.  Switch sides. This will help you drive elbows up to keep chest high for the front squat

Post-WOD: Barbell/Med Ball/ KB Quad Smash:  position sleeve of barbell(or medicine ball or kettlebell) over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. For areas that are sore, squeeze the quad for 4 seconds while breathing in, then slowly relax the quad while exhaling and twisting the med ball/KB or pushing the sleeve slightly into the quad.  Repeat 2-3 times until the soreness diminishes. 2 min per leg