CFCody WOD AMRAP 15: Teams of 2: 3 Wall Balls (20/14) 3 Box jumps 100 meter run/Row Next round is 6’s, then 9’s, etc… *Partner 1 completes a full round of 3 reps of everything, Partner 2 then completes a full round of 3 reps. Partner 1 then completes a round with 6 reps of everything followed by partner 2.  Each round will always finish with a 100 meter run/Row. Continue adding 3 reps in this format for 15 min. MWOD Barbell Quad Smash:  Using the sleeve of the barbell, place on upper quad.  Flatten back and push barbell into meat of your thigh.  Start upstream and slowly move barbell down to above the knee to create a large pressure wave through the tissue.  Keep foot at neutral for the first pressure wave, then internally rotate foot...pressure wave, then externally rotate..pressure wave. 2 minutes per leg Shoulder Capsule Mobilization:  Using a lighter kettlebell, lay on your back.  With right hand, push the KB into air, full extension.  Elevate hips in the air, move shoulder blades out of the way, pull right shoulder to the mat ( similar to bench press position) Keeping midline engaged, lower hips to the ground.  There should be no space between shoulder and mat.  To keep your elbow straight, take left hand and brace right elbow.  With shoulder pulled to the back of your capsule externally rotate your hand slowly, then rotate internally.