CFCody WOD

For Time: 1K Row *Record your 1K Row time. This is a GLORY BOARD wod -Rest 3 min- 7 min AMRAP: 2 Front Squats (185/135)(135/95) 4 Handstand Push ups/Push ups -Rest 3 min- 2 Sets Max Front Squat -Rest as needed b/t sets -use same weight from Workout

PureFit WOD

For Time: 500 meter row *Record your time -rest 3 min- 3 rounds 4 push ups 8 KB/DB clean & jerks 12 med ball sit ups 10 shuttle sprints 3 rounds 4 push ups 8 KB/DB clean & jerks 12 med ball sit ups MWOD PreWOD: Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward and into deeper lunge than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range.  PostWOD:  Couch Stretch: 1 min per leg, keep torso upright, glute engaged.