CFCody WOD AMRAP 20: 30 KettleBell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Row/400 meter run 30 Toes to Bar/Med Ball Sit ups PureFit WOD AMRAP 15: 15 KettleBell Snatches (50/35) 15 Box Jumps (24/20) 15 Calorie Row/400 meter run 15 Med Ball Sit ups MOB Barbell Shoulder Smash:  Lie on your back and position notch of barbell in the anterior deltoid area.  You can put your leg over bar to pin it down.  Use your left hand to manipulate barbell into right shoulder.  Tack down tissue and floss your right arm.  90 sec per shoulder. Single Leg Lunge with Banded Distraction:  Hook a band onto the bar about 1 foot off ground.  Put band into high hip. With body sideways to the bar, banded hip close to bar, get into deep lunge with banded leg forward and back leg completely stretched out on ground, knee and foot should be touching ground. 60 seconds per leg.  Then rotate, lunging away from the bar and repeat, 60 sec per leg.