CFCody WOD

Strength/Skill - touch n go Deadlift in 10min build to a set of 3 TNG Deadlifts -3 sec descent and TNG from floor. Conditioning 18 min AMRAP: 5 bar facing burpees 10 Deadlifts (155/225) 45 double unders

PureFit WOD

EMOM X 12: min 1- 8 DB walking Lunges min 2- 8 cals on Bike min 3- :30 plank MWOD: PreWOD:  25 Banded Good Mornings & Calf stretch on rack PostWOD:  Anterior/Posterior Shoulder Smash:  using a box, position ball on front of shoulder, floss in scarecrow position.  Lay on back and place ball on back of shoulder, floss in scarecrow position. 90 sec/shoulder/position