CFCody WOD

AMRAP x 8 min: 300 meter run/row/ski 10 Hang Power clean (135/115)(115/85) 8 Box Jump overs -rest 1 min- AMRAP X 6 min: 200 meter run/row/ski 8 Hang Power cleans (135/115)(115/85) 6 Box jump overs -rest 1 min- AMRAP x 4 min: 100 meter run/row/ski 6 Hang Power cleans (135/115)(115/85) 4 box jump overs *300 meter run = dumpster past crosswalk *200 meter run = crosswalk *100 meter run = driveway in front of storage units

PureFit WOD

AMRAP x 8 min: 300 meter run/row/ski 10 DB Hang Power clean 8 step up overs -rest 1 min- AMRAP X 6 min: 200 meter run/row/ski 8 DB Hang Power cleans 6 step up overs -rest 1 min- AMRAP x 4 min: 100 meter run/row/ski 6 DB Hang Power cleans 4 step up overs MWOD PreWOD:  Achilles stretch - stretch against a wall or plyobox in four different positions. First, stand close to the wall/box, place foot flat against to wall/box and drop the heel to the ground. Keep the knee straight.  Lean the entire body towards the wall/box to stretch achilles for 30-45 seconds. Repeat with the knee bent for 30-45 seconds.  PostWOD: First Rib Mobilization:  Using a PVC pipe with a towel covering one end, lay on your back.   Position the PVC pipe on one end against the wall, 'jam' the other end (with the towel placed over the pvc end) into your trapezoid (between your neck and shoulder).  Keeping the PVC pinned into place floss the arm into overhead position, locking out elbow. 90 seconds per side.