CFCody WOD

Strength/Skill ON A 12:00 RUNNING CLOCK... Establish 10RM Overhead Squat *Max 2 attempts at 10RM Workout FOR TIME 200m Run/Row/ski 15 Hang Power Snatch (95/65)|(65/45) 15 Overhead Squat 15 HSPU/Push ups 400m Run/Row/Ski 15 HSPU/Push ups 15 Overhead Squat 15 Hang Power Snatch 200m Run/Row/Ski -12:00 Hard Cap- or

 20.2 Open WOD

20 Min AMRAP: 4 DB Thursters 6 Toes 2 Bar 24 Double Unders

PureFit WOD

FOR TIME 200m Run/Row/ski 15 DB Snatch 15 Banded/PVC Overhead Squat 15 Push ups 400m Run/Row/Ski 15 Push ups 15 Banded/PVC Overhead Squat 15 DB Snatch 200m Run/Row/Ski 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. 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.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help to recover after a lot of overhead position