CFCody WOD

4 sets: 20/15 cal row/bike/ski 5 Power Snatch (135/95)(115/75) 20 Double unders 5 OHS (135/95)(115/75) -rest 1 min b/t sets 30 min cap

PureFit WOD

3 sets: 15 cal row/bike/ski 10 med ball cleans 15 cal row/bike/ski 10 banded/PVC pipe OHS -rest 1 min b/t sets 20 min cap MWOD PreWOD: Banded Overhead Distraction -  Place band on pull up bar. Hook right wrist through band and grab both sides of band. Do not just grab the end of the band.  Use left hand to bias right arm into external rotation so palm is facing up. Keep right arm locked in external rotation. Create tension by sinking your hips back and lowering your torso toward floor.  Contract and relax and try to distract shoulder into new end ranges. PostWOD: Bone Saw Calf Smash:  With a foam roller, kneel and place your shin on roller, keep foot neutral, support weight with upper body, bring your opposite leg up and place your other shin across the tissue you are trying to change. Slowly smash your shin across the back of the calf. Sitting back will make this MOB more aggressive.  2 minutes per leg, breathe!!