CFCody WOD

Strength/Skill Build to Moderate Load 3 Snatch Deadlifts + 3 Hang Power Snatch WOD 13 min AMRAP: 13 Hang Power Snatch (95/65)(65/45) 13 Pull ups

PureFit WOD

Skill 300 meter Ski Erg Relay x 2-3 -rest 1 min after each round *teams of 3 - complete 100 meters on ski erg and switch with teammate WOD 13 min AMRAP: 13 KBS 13 MT climbers on the slides MWOD PreWOD:  15 Good Mornings with empty barbell PostWOD:  Shoulder Release:  This is a highly effective mobility exercise for shoulder pain/tightness.  You will need a med ball 6-15lb, and a lacrosse ball. Lay on back and place lacrosse ball on tender tissue near the scapula, hunt around for tenderness.  Then place med ball on chest holding it will opposite arm. Then bridge up, breathe and floss the arm in an overhead position or scarecrow. Try to work on each side for a total of 90 sec, you can switch shoulders and break it up in intervals of 30 sec, if too intense.  Also, you can use a foam roller or tennis ball to modify intensity.