CFCody WOD

Strength/Skill Clean Complex EMOM x 10 min 1 Power Clean + High Hang Squat Clean +1 Front Squat *Goal is to start with a moderate load and build to a moderate-heavy the first 5 sets. Hold the same weight for the last 5 sets. WOD 10 min AMRAP 2-4-6-8-10..... Power Cleans (135/95)(95/65) Wall Ball (20/14)

PureFit WOD

DB/KB complex EMOM x 8 1 DB Power clean + 1 DB hang squat clean + 1 DB front squat WOD 10 min AMRAP 2-4-6-8-10.... DB cleans Wall balls MWOD PreWOD: 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. Hunt around for stiffness and floss. Repeat on other side. PostWOD: Couch Stretch: 1 min per leg