CFCody WOD

Strength/Skill - 8 min Ring or Bar Muscle up practice -Go over Muscle up sub options Conditioning 2 rounds: 60 KB Swings (55/35) 50 cal bike/row/ski/800 meter run 40 toes to bar 30 Power Cleans (135/95)(95/65) 20 Muscle ups (bar or ring) 15 min Time cap Muscle up sub: -20 elevated gymnastic ring row -10 strict pull ups -20 V-ups

PureFit WOD

2 rounds: 50 step ups 40 wall balls 30 ab mat sit ups 20 cal row/ski/bike 10 DB/KB power cleans 15 min Time cap MWOD PreWOD: Clean shoulder warm up - place a light band around the rack about waist high. Hook a hand through the end and step back to create a little tension. Bring the banded arm from by your side into the hang position. Then transfer into the front rack position.  Repeat 10 times or until the muscles on your shoulder blade are good and warm. Then repeat on the other side. PostWOD: Trunk recovery Ab smash - Use a smash ball  or lacrosse ball to smash the upper abs. Lie on your stomach and smash the abs right below your ribs. Start under your sternum than work laterally.  Take a deep breath in, hold, then exhale. To add to the smash, bring the same side knee up towards your side. Spend about 2 minutes each side.