CFCody WOD AMRAP 15: 15 Toes to Bar 12 Dumbbell/Kettlebell Reverse Lunges (50/35) 9 Dumbbell/Kettlebell Clean and Jerks (50/35) *Reverse Lunge: hold KB/DB in each hand with arms long next to body *Clean & Jerk: Use a KB/DB in each hand. Can sub KB/DB for barbell (115/80) Gymnastics 5 Sets: 12 Unbroken Chest to Bar Pull-Ups/Chin over the bar pull ups 1 min Plank HOLD Rest as needed between sets *If 12 is too many to do Unbroken choose a number that you can do. MOB Banded Shoulder Lateral Opener:  Hook a hand through band that is attached at waist height. Wrap band around wrist and rotate palm towards the ceiling. Place shoulder in external rotation and step away to create tension in the band. Keep arm externally rotated and shoulder back, rotate away from band, twisting body counterclockwise. Stretch pecs. Contract pecs 5 seconds, relax 10 seconds.  Repeat contract release 3-5 times. Repeat on other side. Psoas Smash and Floss on Box:  You will place your legs on a box at 90 degrees, you will take a lacrosse ball and small kettlebell, postion the ball just in pelvic area just inside of your hipbone.  Add pressure by placing base of KB over ball.  Floss by straightening your leg and flex your foot/point foot, 10sec on 5 sec off, 2 min each side of pelvis.