CFCody WOD

"The Chief 5 Sets of: 3 min AMRAP: 3 Power Cleans (135/95)(95/65) 6 push ups 9 Air Squats -rest 1 min b/t sets-

PureFit WOD

DB/KB "Chief 4 sets of: 3 min AMRAP: 3 DB/KB Power Cleans* 6 Push ups 9 Air Squats *hold a DB/KB in each hand -rest 1 min b/t sets MWOD Pre-WOD: 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. Post-WOD:  Triceps Smash - Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate the lower arm in circles. Work the entire triceps from the back of the elbow to the shoulder.  Switch sides.