CFCody WOD

Snatch Complex EMOM x 10 min 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat *Goal= build in weight the first 5 min, hold same weight for the last 5 min. WOD For Time: 80 Double Unders 20 burpees over the bar 20 Hang Power Snatches (95/65)(65/45) 20 Overhead Squats (95/65)(65/45) 20 Hang Power Snatches (95/65)(65/45) 20 Burpees over the bar 80 Double Unders

PureFit WOD

For Time: 60 Single Unders 15 slam balls 15 DB/KB alternating Snatches 15 Overhead Squats  (PVC or Banded) 15 KBS 15 Slam Balls 60 Single Unders MWOD Pre-WOD: Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. Bring arm overhead and do 10-20 shoulder shrugs to activate shoulder. Then rotate armpit out towards wall then forward, 10-20 times.  The goal is to activate the shoulder. Use a band with enough resistance to create fatigue in 10-20 reps. Repeat on other side. Post-WOD: First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  To get deeper into the high traps, turn your head a little away from the rack while flossing. Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine.