CFCody WOD

15 min AMRAP: 6 Push jerks (185/135)(135/95) 2 rope climbs or 6 Toes to bar 6 shuttle sprints *rope climb sub = 3 Toes 2 Bar/ 1 rope climb

PureFit WOD

12 min AMRAP: 6 DB push jerks 6 K2E 6 shuttle sprints MWOD PreWOD:  Hamstring lockouts- wrap light band around foot. While lying on back, squeeze quad and lock out knee. Internally then externally rotate foot 15-20 times.  Then bend knee and place thigh on chest. Pulling on band, straighten leg as much as possible. Relax. Repeat pulses 30 times. For added benefit, band and distract hip too. Switch sides and repeat.  *Make sure hamtrings/calves are well warmed up before sprints. PostWOD:  Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder