CFCody WOD

20 Alternating Dumbbell Snatches (50/35) 15 Burpees 400 meter run 30 Toes to Bar 20 Handstand Push-ups 400 meter run 20 Alternating Dumbbell Snatches (50/35) 15 Burpees -Handstand sub: 10 wall walks or 5 :30 sec holds

PureFit WOD

20 Alternating Dumbbell Snatches (50/35) 10 Burpees 200 meter run 20 med ball sit ups 15 Push-ups 200 meter run 20 Alternating Dumbbell Snatches (50/35) 10 Burpees -Handstand sub: 10 wall walks or 5 :30 sec holds   Mobility WOD: 1)First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss. Variation: lie on the floor with lacrosse ball against the rack. With feet flat on the floor, push yourself into the ball.  As always, if you are really sore, do at least 3 contract/inhale for 4 seconds and relax/exhale for 8 seconds to further relax the tissues. This will help the overhead position for snatch, HSPU, T2B, etc. 2)Banded Anterior Hip Distraction/Hip Flexor stretch - Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip. Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes for 4-5 seconds, breathe out and relax for 8-10 seconds, allowing hip to be pulled forward.  Repeat 5 times. Switch sides