CFCody WOD

Every 1:30 for 10 sets - 100 meter run 3 Heavy Deadlifts (Athlete choice) Max Burpee's over the bar in remaining time -rest 1:30 b/t sets-

PureFit WOD

4-5 sets 100 meter run/row/ski 5 single leg KB/DB Deadlifts (each leg) 10 KB/DB russian twist 100 meter run/row/ski -:30sec rest b/t sets- MWOD PreWOD: Hamstring lockouts- wrap light band around foot. While lying on back,squeeze quad and lock out knee. Internally then externally rotate foot 15-20 times.  Then bend knee and place thigh on chest. Pulling on band, straighten leg as much as possible. Relax. Repeat pulses 30 times. For added benefit, band and distract hip too. Switch sides and repeat. PostWOD:  Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg