1. CFCody WOD

3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30/21 Calorie Row/70 double unders/140 single unders or 15 min AMRAP: 15 Hang Power Cleans (95/65) 15 Wall Ball 30/21 Calorie Row/70 double unders/140 single unders MWOD Barbell Calf Smash: 2 min/leg TSpine Smash:  Foam roller/or double lacrosse ball:  arms overhead and hugging.  2 min Anterior/Posterior Shoulder Smash:  using a box, position ball on front of shoulder, floss in scarecrow position.  Lay on back and place ball on back of shoulder, floss in scarecrow position.  90 sec/shoulder/position