WOD FOR TIME 180 Double Unders 60 KB Swing (53/35)|(35/26) 40 Box Jump Over (24/20) 20 Muscle Up (bar or ring) OR TTB 40 Box Jump Over 60 KB Swing (53/35)|(35/26) 180 Double Unders 25:00 Hard Cap PUREFIT For Time: 90 Single Jump Rope 30 KBS 20 Step Ups 15 Ringrows or Pullups 20 Stepups 30 KBS 90 Single Jump Rope Time Cap: 20 Min MWOD Pre-WOD: Bonesaw- kneeling, cross ankles and rest ankle of bottom foot on top of ab mat or foam roller.  Place bottom leg forward and top leg at 60-90 angle from top leg. Sit down. Apply pressure to Achilles with top ankle. Rock left, right, front and back. Move top ankle up  the Achilles and smash again. 1-2 minutes each side Post-WOD: Achilles stretch - stretch against a wall or plyobox in four different positions. First, stand close to the wall/box, place foot against the 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. Then step away from the wall/box(about 2 ft), place foot as flat as possible against the wall/box and lean entire body towards the wall/box for 30-45 seconds. Repeat with a bent knee for 30-45 seconds. Repeat this series on the other leg.  

REMINDER- PureFit moves to 7:30am starting Monday June 3!

CFCody Kids & Teens summer session starts Monday June 3! Call today to get your kiddos on the roster.