CFCody WOD

Pre-OPEN WOD EMOM x 10: min 1: 4 Kang squats + 4 backwards lunges (45/35) min 2: max cal row/bike/ski (moderate pace) -rest 3 min- EMOM x 10: min 1: 4 OHS (45/35)+ 4 squat jumps min 2: max cal row/bike/ski (moderate pace)

PureFit WOD

40-30-10 wall ball 15-12-10 cal row/bike/ski Midline add on 1- :30 sec plank 2- 10 Russian twist 3- 15 supermans 4- 15 ab Mat sit ups MWOD Pre-WOD: First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck.  Lean into the lacrosse ball with slight rotation of head away from the rack. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help the overhead position Post-WOD: Quad smash - using a barbell, KB, med ball or foam roller smash the quads. Work the inner, outer and top of the thighs. This will help flush the quads to prevent soreness and improve mobility. Try to spend a minimum of two minutes on each leg.