CFCody WOD

EMOM x 5: 12/10 cal row/bike/ski rest 1 min EMOM x 5: 15 DB/KB hang power cleans rest 1 Min EMOM x 5: 12 burpee box jump overs (24/20) Core Finisher 3 sets of: 25 weighted ab mat sit ups -rest as you need to between sets

PureFit WOD

EMOM x 5: 8 cal row/bike/ski rest 1 min EMOM x 5: 8-10 DB/KB hang cleans rest 1 min EMOM x 5: 10-12 slam balls MWOD Pre-WOD: With DB/KB olympic lifting movements, you rely heavily on the lats and shoulder rotators  for stabilization since you can't use the barbell for symmetry. Really warm these muscles up before the WOD.  Place a thin band around the ends of a barbell rack. Facing the band, lock out an arm, place hand on top band with thumb down, then step forward to create tension on the band.  Using your lats(not your forearm muscles) rotate the thumb from down to up and back 10 times. It may help to place other hand on your lats to engage them. Then, with the palm facing the floor, push through the shoulder to push the band further forward, then pull back using posterior shoulder.  Repeat 10 times. Now face perpendicular to the band and repeat sequence. Repeat on other side. Post-WOD: Lat finisher. Smash lats with foam roller or stretch lats with band. Lat Smash -  Using a foam roller, lie on your side with your arm overhead. Smash and floss starting from the posterior armpit working down to your lats.  Starting with chest towards floor, push into the foam roller to tack the lat down. Then roll to your side to smash the lat. Move up and down the lat as previously described, focusing on sore areas.  Spend 2 minutes a side. OR  Banded Lat Stretch - place medium band on pull up bar.  Place right wrist through band and grab band. Facing pull up bar step back to create tension while hand faces the ceiling.  Allow band to pull arm while lowering chest. Then swing right leg behind and across the left leg to stretch the right latissmus dorsi.  Stretch for 45-60 seconds. Repeat on the left side.