CFCody WOD

Overhead Squat Build to a Heavy Set of 3 Conditioning  AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row/bike or 200 m run

PureFit WOD

EMOM x 10: Min 1: 5 overhead squats/ goblet squats Min 2: 10 med ball sit ups *alternate between OHS & FS each round. Increase weight if can Conditioning AMRAP 12: 6 kB snatches 8 banded/PVC Overhead squats 16/12 Calorie Row/bike or 200 m run Mobility WOD: Pre-WOD - Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. Bring arm overhead and do 10-20 shoulder shrugs to activate shoulder. Then rotate armpit out towards wall then forward, 10-20 times.  The goal is to activate the shoulder. Use a band with enough resistance to create fatigue in 10-20 reps. Repeat on other side. Post-WOD - Barbell Trap Mob - Place a barbell sleeve on the upper trap(at the base of your neck).  The other end of the barbell can be in a squat rack or on someone else's shoulder who is roughly your same height. Raise the affected arm overhead to smash the trap.  Floss by externally and internally rotate your shoulder while rolling the sleeve. If the barbell sleeve does not target tense tissue, switch to narrow part of barbell. 1-2 minutes each shoulder. The Amazing Race is tomorrow, July 13 @ 6pm. There is still time to sign up, talk to a coach TODAY if you want in.  If you’re still uncertain what this is ask a coach...you DO NOT want to miss it! We will have a BBQ after the race Friday night. CFCody will provide the meat & beer. Please bring something to share: 5:15AM class - side dishes 6:15AM class - appetizers PureFit & 8:30AM classes - Desserts 4:30PM class - side dishes 5:30pm class - alcoholic beverages or appetizers