CFCody WOD

Strength/Skill 3 sets: 10 Bench Press (increase wt each set if can) 8 feet elevated ring rows 1:00 hollow hold -rest 1 min between sets *Work with teams of 2 or 3 to move through this Conditioning 5 Rounds for Time: 10 Right arm HANG DB/KB Snatch (55/35)(35/25) 30 Double Unders 10 Left arm HANG DB/KB Snatch 30 Double Unders

PureFit WOD

4 Rounds for Time: 10 Right arm HANG DB/KB Snatch 15 step ups 10 Left arm HANG DB/KB Snatch 15 Mt Climbers Midline 3 rounds: 10 ab mat sit ups :30 sec plank 10 russian twist :30 sec hollow hold MWOD:  Take care of those shoulders, spend at least 5 minutes mobilizing them post WOD. Shoulder Capsule Mobilization:  Using a lighter kettlebell, lay on your back.  With right hand, push the KB into air, full extension.  Elevate hips in the air, move shoulder blades out of the way, pull right shoulder to the mat ( similar to bench press position) Keeping midline engaged, lower hips to the ground.  There should be no space between shoulder and mat. To keep your elbow straight, take left hand and brace right elbow. With shoulder pulled to the back of your capsule externally rotate your hand slowly, then rotate internally. 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