CFCody WOD

Every 1:30 x 8 sets 2 Squat Snatch (build in weight) WOD: AMRAP x 4:00 7 Hang Squat Snatch (95/65)(65/45) 5 Box Jumps (20/24) Rest 2:00 AMRAP x 4:00 7 Hang Power Snatch 5 Box Jumps

PureFit:

AMRAP x 4:00 7 Ball Slams 5 Box Step-Ups or Jumps Rest 2:00 AMRAP x 4:00 7 Slam Ball Squat Cleans 5 Box Step-Ups MWOD: Pre-WOD: Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder Post-WOD:  Triple Bully - stand in front of pull-up rack. Place left arm behind your back and hand on the rack, at belly button level, thumb up.  Keep shoulder externally rotated at all times, no NOT allow shoulder to dump forward. Create tension by stepping forward with the same leg. If no stretch occurs step forward and to the left. 1-2 min each shoulder