CFCody WOD

4 sets of: 4 min AMRAP: 3 Power Cleans (205/145)(135/95) 6 T2B 9 Push ups -Rest 1 min between sets-

PureFit WOD

3 sets of 4 min AMRAP: 3 DB/KB clean 6 med ball sit ups 9 push ups -rest 1 min between sets- MWOD PreWOD: Banded IR Shoulder Distraction - Place medium strength band on the pull up bar. Place the band around the shoulder. Keep the banded shoulder externally rotated at all times.  Place the banded side arm behind your back with elbow at 90 degrees. Step forward with leg on banded side to create tension. Allow the band to stretch the front of the shoulder.  Variation: do above, but instead of stepping forward to create tension, lie face down on the floor. Spend 1 minute each side. PostWOD:  Lower abdominal smash -  place a slam ball on the ground.  Lie on the ground with the ball placed just inside the hip bone.  Push down to tack the illiacus, psoas, abdominal fascia down. Then lift that leg slightly off the floor to floss the tissue.  Continue for 30-45 seconds. Then twist your upper body towards the ball while smashing down on the ball. Lift that leg again. Contract and inhale for 4 seconds, then relax and exhale for 8 seconds. Continue to contract and relax until you are able to fully relax onto the ball with the leg lifted up.  Spend 2 minutes on each side.