CFCody WOD

Strength/Skill EMOM x 10 min 3 Hang Power Snatch *Build in weight for the first 5 min, then hold across for the remaining 5 min. WOD AMRAP x 6 min 10/8 cal Bike/Row/Ski 6 hang power snatch (115/75)(75/55) -rest 3 min- AMRAP x 6 min 10/8 cal Bike/Row/Ski 6 hang power snatch (95/65)(65/45)

PureFit WOD

AMRAP x 6 min 8 cal Bike/row/ski 6 alternating KB/DB snatch -rest 2 min- AMRAP x 6 min 8 cal bike/row/ski 6 KB/DB hang clean -one in each hand if possible MWOD PreWOD:  Shoulder distraction for hang/overhead position- place a medium sized band on the pull up bar.  Place the band around your elbow. Roll shoulder down and back to place in stable position. Place that arm behind your back at waist/hip level.  Face away from the bar and step forward to create tension while holding hand behind your back. Allow the band to "pull" the shoulder back while keeping the hand behind your back.  Keep chest high and rotate slightly away from shoulder. Contract X 4 seconds, relax X 8 for a couple rounds to improve end range motion. This can be done before or after wod. Spend 1-2 minutes on each side. PostWOD:  Shoulder Release:   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.