CFCody WOD

Build to a Heavy Complex 3-Position Power Clean + Split Jerk WOD 3 Rounds For Time: 10 Clean and Jerks (135/95) 400 Meter Run Midline ADD-ON 1- 5 slow V-ups (Start in pike, Keep fingers attatched to legs as you lower them to hollow and back up) 2- :45 sec Boat hold 3- 20 dead bug (Lay on back, legs straight in air, reach fingers to shoe laces) 4- :45 sec plank hold 5- 20 sit ups 1, 2+1, 3+2+1, 4+3+2+1, 5+4+3+2+1

PureFit WOD

3 rounds: 200 meter run/row 10 KB/DB cleans (5 each arm) 10 sit ups 10 KB/DB push press (Weight in each hand) 10 sit ups   Mobility WOD: 1)  Shoulder Rotation Primer -this will help activate and warm up the shoulder and lats for a better clean and jerk. Place a thin band around the ends of a barbell rack. Facing the band, lock out an arm, place hand on top band with thumb down, then step forward to create tension on the band.  Using your lats(not your forearm muscles) rotate the thumb from down to up and back 10 times. It may help to place other hand on your lats to engage them. Then, with the palm facing the floor, push through the shoulder to push the band further forward, then pull back using posterior shoulder.  Repeat 10 times. Now face perpendicular to the band and repeat sequence. Repeat on other side. 2) Overhead Recovery-   Grab a lacrosse ball and either a 25# plate or wallball. Lie on your back and place the lacrosse ball at the base of the neck between the spine and shoulder blade. Place the plate or medicine ball on your chest. Wrap arms around plate or ball.  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm biased in overhead position or swinging in an arc from overhead to the hip.  Then move lacrosse ball down an inch and repeat. Repeat whole sequence on the other side.