CFCody WOD

EMOM x 16 min: min 1 - Max Cal bike/row/ski min 2 - 12 slam balls + 4 burpees min 3 - 12 KBS + 4 burpees min 4 - Rest or re-test Fight Gone Bad 3 Rounds for Time: 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pulls (75/55)(45/35) 1:00 Box Jump (20) 1:00 Push Press (75/55)(45/35) 1:00 Row for Calories -1:00 Rest-

PureFit WOD

EMOM x 16 min: min 1 - Max Cal bike/row/ski min 2 - 8 slam balls + 3 up downs min 3 - 8 KBS + 3 up downs min 4 - Rest or re-test "DB/KB Fight Gone Bad" 3 Rounds for Time: 1:00 Wall Ball 1:00 DB/KB Sumo Deadlift High Pulls 1:00 Box Jump (20) 1:00 DB/KB Push Press 1:00 Row for Calories -1:00 Rest- MWOD PostWOD:  Wall assisted QL smash -using a lacrosse ball smash the quadratus lumborum, which runs from the base of the rib cage to the top of the pelvis.  Lie on your back with your bottom as close to the wall as possible to create a deep squat position with your feet on the wall. Place the lacrosse ball next to the spine, below the ribs.  Smash all areas slowly the ball laterally and down. When you find tender/painful areas, floss the QL by further externally rotating leg, internally rotating leg and bringing knee to chest. If an area is too tender to bear your weight.  Contract the back and hold breath for 4-5 seconds. Relax back and exhale for 8-10 seconds. Repeat until tissue changes. Spend about 2-3 minutes on each side.