CFCody WOD

FOR TIME 15-12-9 Overhead Squat (75/55)|(45/35) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe to Bar/ med ball sit ups into... 12-9-6 Overhead Squat (95/65)|(65/45) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe to Bar/med ball sit ups into... 9-7-5 Overhead Squat (115/75)|(75/55) Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25) Toe to Bar/med ball sit ups -16:00 Hard Cap-

PureFit WOD

FOR TIME 15-12-9 PVC or Banded Overhead Squat Slam Ball or Plate G2OH med ball sit ups into... 12-9-6 PVC or Banded Overhead Squat Slam Ball  or Plate G2OH med ball sit ups into... 9-7-5 PVC or Banded Overhead Squat Slam Ball  or Plate G2OH med ball sit ups -16:00 Hard Cap- MWOD Pre-WOD:  Banded shoulder flexion - Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to your ear with elbow bent and the hand facing and placed on the band. Step forward to create tension in the band.   Pull the elbow down some and contract the lats for 4 seconds. Relax and allow the band to pull the arm back into maximum shoulder flexion for at least 8 seconds.  Repeat 2 more times. Then hold the shoulder stretch for 30 seconds. Switch sides. This opens up the shoulder for overhead movements. Post-WOD: Posterior shoulder smash - Lie on a lacrosse ball placed on the back of the shoulder. Hunt around for sore spots by rolling the lacrosse ball from the shoulder blade to the back of the upper arm. Once a sore spot is found, lie on your side(if possible) and work internal and external shoulder rotation. Do this by having the shoulder and elbow at 90 degrees. Then push your palm down to the ground, then the back of your hand to the ground. Repeat for 30 seconds. Find one more sore spot and repeat this process. Switch sides.