CFCody WOD Hang Power Clean - 10 min Heavy Set of 2 followed by…

“DT”

5 Rounds: 12 Deadlifts (155/105)(115/80)(95/65) 9 Hang Power Cleans (155/105)(115/80)(95/65) 6 Push Jerks (155/105)(115/80)(95/65) *This is a Glory Board workout. Rx weight (155/105) and full range of motion are required to get on the Glory Board.  GOOD LUCK! PureFit 'mini'-Cindy 10 min AMRAP: 5 pull ups/ring rows 10 push ups 15 body weight Squats *You may challenge yourself and complete 'full' Cindy (20 min AMRAP) Reverse Ballerina:  Using a tall box, post right foot up at far edge of the box.  Keeping right foot open, drop your right knee and ankle to the box and rotate away from your right leg.  Driving knee into box.  Hunt around for stiff areas by lowering your body while twisting away from your leg. 1 minute per leg High Glute/Low Back Smash:  Using a single lacrosse ball, elevate your legs 90 degrees on a box.  Place ball on lower back above pelvis.  Keep neutral spine, DO NOT over extend pelvis, keep core tight.  Slowly shift hips to right and left, which will allow you to smash the tissues against the grain. Work on tissues from Lumbar spine to glute!  2-4 minutes