CFCody WOD

"Cinco de Mayo" 5 Rounds for Time: 5 Hang Power Cleans (155/105)(115/75) 5 Front Squats 5 Thrusters 5 Shoulder to Overhead 5 Strict/Kipping HSPU or 10 push ups

PureFit WOD

"Cinco de Mayo" 5 rounds for Time: 5 right hand DB/KB clean & jerks 5 left hand DB/KB clean & jerks 5 DB/KB goblet squats 5 DB/KB thrusters 5 push ups MWOD Pre-WOD: Banded Bully - Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, remove tension from band and start over), place arm behind back at waist height.  Lean forward and allow band to pull shoulder into the back of the shoulder socket. Contract pulling shoulder forward then relax and let the front of the shoulder be stretched. Variations if stretch is not felt: do same exercise but with band around the elbow or keep band around the shoulder and lie on the ground(using a thin band). 1 minute each shoulder. Repeat on other side. Post-WOD:  Quad barbell smash or triceps smash, whichever is sorer after the WOD.  2 minutes each side