CFCody WOD

5-7 rounds: 7 Goblet squats (75/55)(55/35) 7 KBS (75/55)(55/35) 14 burpees -rest :30 sec between rounds- *goal is to maintain same pace each round.  If you slow down significantly after 5 rounds STOP.

PureFit WOD

4-7 rounds: 7 goblet squats 7 KBS 7 box burpees or up down -rest :30 sec between rounds- *goal is to maintain same pace each round.  If you slow down significantly after 4 rounds STOP. MWOD PreWOD:  Banded Hip Distraction:  hook up band around rack and place band into high hip, find resistance and then move into deep lunge.  Contract and Relax, 10 sec, on 10 sec off. 2 min each leg PostWOD:  IT Band- lacrosse ball smash.  With a lacrosse ball, while laying on your side and place ball on side of high hip (TFL), apply body weight and slowly flush out the lateral part of thigh.  Floss your leg at the knee when you find a tender spot, take 90 seconds to smash IT Band from hip to knee. Repeat on other leg.  ***(While moving down, with lacrosse ball from hip to above the knee, avoid smashing directly on top of the bony, hip/socket area, as there is a bursa sac that needs avoidance of smashing)