CFCody WOD

Strength/Skill - Extended warm-up 10 min running clock Build to workout load & refine technique Conditioning Every :30 sec for 20 min 1 Power Clean & Jerk (255/155)(155/105) *Beginners should scale weight to a moderate load and perform 2-3 reps ON THE MIN.

PureFit WOD

TABATA 8 rounds (:20 sec ON :10 sec OFF) @ each movement Step-ups/Box jumps Hanging knee raises/floor knee tucks Slam Balls Calorie Bike/Row/Ski -rest 1 min between movements- 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. this will improve shoulder internal rotation required during the pull of a clean Post-WOD: Barbell Trap Mob - Place a barbell sleeve on the upper trap(at the base of your neck).  The other end of the barbell should be in the rack. Raise the affected arm overhead to smash the trap.  Floss by externally and internally rotate your shoulder while rolling the sleeve. Stand in two spots while smashing upper trap, close to rack and a few feet away from where barbell is in the rack. 1-2 minutes each shoulder.