CFCody WOD

For time 21-15-9 Deadlifts (135/95)(95/65) Shoulder to Overhead (135/95)(95/65) rest 3 min 15-12-9 Deadlifts (155/105)(115/75) Shoulder to OH (155/105)(115/75) rest 3 min 12-9-6 Deadlifts (185/125)(135/95) Shoulder to OH (185/125)(135/95) *the goal is to use the same weight for DL and S2OH, instead of setting up 2 barbell use KB/DB for S2OH and barbell for DL.

PureFit WOD

For Time: 15-12-9 KB Deadlifts KB/DB shoulder to overhead 15-12-9 Russian KB swings Push ups 15-12-19 KB Sumo-Deadlift high pull med ball sit ups MWOD:  PostWOD Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots. Spend at least 2 minutes on each shoulder. Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg