CFCody WOD

7 sets of: 7 cal Bike/Row/Ski 7 KBS (75/55)(55/35) 7 C2B pull ups 14 KB/DB front rack walking lunges (55/35)(35/25) -1 in each hand *rest 90 sec after each set

PureFit WOD

4-5 sets of: 7 cal bike/row/ski 7 KBS 7 pull ups/ring rows 14 walking lunges -can hold 1 KB/DB in goblet hold *rest 90 sec after each set MWOD Pre-WOD: Banded Anterior Hip Distraction/Hip Flexor stretch - Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip. Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes for 4-5 seconds, breathe out and relax for 8-10 seconds, allowing hip to be pulled forward.  Repeat 5 times. Switch sides Post-WOD: Gluteus Medius smash - Lie on your side and place a lacrosse ball in the outer upper portion of the butt.  Move the ball around to find tight tissue. Perform 3 contract/relax cycles(minimum of 4/8 seconds to relax the tight tissue). Bring hip to 90 degrees, then bend and straighten leg 3-5 times. Repeat with hip at 135 degrees, 180 degrees and with hip in extension(past 180 degrees). Switch sides.