CFCody WOD

Strength/Skill 12 min running clock Build to Moderate-heavy set of 5 Power snatch WOD AMRAP x 10 min 2-4-6-8-10...etc. Power Snatch (95/65)(65/45) *After every set perform 20 double unders

PureFit WOD

AMRAP X 10 min 2-4-6-8-10...etc. DB/KB Power Clean *after every set perform 20 single unders MWOD PreWOD:  Internal Rotation Bridge:  Make a bridge with feet under knees, knees at 90.  Place hands behind back in bridge.  You should be actively rotating shoulders back into the ground in this position.  While in the bridge you are going to contract and relax, 8 sec on, 4 sec rest(breathe). Next Contract and Relax, lower hips a bit. Contract and Relax again lower hips even lower.  Work a minute, go through twice. This shoulder mobility is helpful in the scarecrow position(high pull) of the snatch.  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