CFCody WOD AMRAP 20: 27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95) PureFit AMRAP 5: 15-12-9 Kettlebell Swing Goblet Squat Calorie row Rest 3:00 AMRAP 5: 15-12-9 Kettlebell Swing Goblet Squat Calorie row MWOD 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. Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near the origin of the hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. Work on tissues from  glute to the back of your knee.  90 sec per leg