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CFCody WOD

Strength/Skill EMOM x 8 min 3 Front Squats (moderate-heavy) from the rack *Build in weight for first 4 min, then hold across for the remaining 4 min. WOD 3 rounds for time 10 Front Squats (135/95)(95/65) from the floor 12 kipping pull ups (no butterfly) 15 HSPU or push ups PureFit WOD 300 meter row/ski 3 Rounds: 5 pull ups 10 Push ups 15 Wall ball 300 meter row/ski MWOD PreWOD:  Hip adductor stretch - this movement will allow you to open your hips/drive your knees out while squatting to improve squatting mechanics.  Place a thick band around the rack about a foot off the ground. Squat down and place one leg out to the side, knee locked, toes towards the ceiling.  Grab the band with both hands near the rack. Keeping toes towards the ceiling, fall back to drop your bottom to the ground. Then use the band to pull you back up. If you don't feel the stretch in the inner thigh, move the straight leg back more. Do 15 reps on each side.  Variations - if you have full range of motion(FROM) in the ankle, knee and hip place the band high in the hip of straight leg and do above exercise. If lacking ankle mobility, rise up onto the toe of the support leg. If lacking knee or hip ROM, place the band around your back for support and don't drop your bottom all the way to the ground. PostWOD:  Smash/roll out tender tissue.  Take 5 minutes.