CFCody WoD

AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row/bike in Time Remaining rest 4 minutes AMRAP 4: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row/bike in Time Remaining rest 4 minutes AMRAP 4: 1 Round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row/bike in Time Remaining *Partner up with someone using the same weight as you. 1 person work while the other rests.

PureFit WOD

AMRAP 4: 4 Rounds: 12 kb Deadlifts 9 box jumps/step ups 6 kb push press Max Calorie Row/bike in Time Remaining rest 2 minutes AMRAP 4: 3 Rounds: 12 kb Deadlifts 9 box jumps/step ups 6 kb push press Max Calorie Row/bike in Time Remaining rest 2 minutes AMRAP 4: 2 Round: 12 kb Deadlifts 9 box jumps/step ups 6 kb push press Max Calorie Row/bike in Time Remaining   Mobility WOD 1) Single leg deadlifts with 1-2 second pause at the bottom. Do 10-15 reps each leg.  Really focus on keeping hips square(don't rotate the pelvis).  Pause at the bottom and squeeze the glutes and hamstrings before standing up.  Activating glutes and hamstrings in warm up will help you recruit them more efficiently during the workout. 2)Triple Bully - stand in front of pull-up rack. Place left arm behind your back on the rack, at belly button level, thumb up.  Keep shoulder externally rotated at all times, no NOT allow shoulder to dump forward. Create tension by stepping forward with the same leg. If no stretch occurs step forward and to the left. 1-2 min each shoulder