CFCody WOD Teams of 2: 10 Rounds of Cindy: 5 pull ups 10 push ups 15 air squats 8 Rounds of: 6 Handstand Push ups 6 Deadlifts (225/155) 6 Rounds of: 10 KBS (70/55) 10 toes 2 bar/med ball sit ups 4 Rounds of: 20 KB SDHP (70/55) 20 sit ups 1 round of: 50 synchronized burpee's over the bar *30 min Time Cap Pure Fit WOD Teams of 2: 4 Rounds of Cindy: 5 ring rows 10 push ups 15 air squats 4 Rounds of: 10 box dips 10 KB Deadlifts 4 Rounds of: 10 KBS 10 knees 2 elbows/med ball sit ups 1 round of: 36  burpee's *20 min time cap MOB Posterior shoulder smash with lacrosse ball - Lying on your back, place lacrosse ball on the posterior deltoid. Roll towards the affected shoulder to almost 90 degrees, putting pressure on the ball.  Place shoulder and elbow at 90 degrees then press palm to the floor, return to starting position, repeat.  Hunt and peck for sore spots, spending at least 2 minutes on each shoulder 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.