CFCody WOD

5 Rounds for Time: 25/22 Calorie Row/Bike/Ski 15 Burpees to plate 7 Bar Muscle ups/Chest 2 Bar Pull ups/chin over bar pull ups

PureFit WOD

3-4 Rounds for time: 20 calorie row/bike/ski 12 up downs/burpees 6 Ring rows/pull ups MWOD Lateral Chest Wall Smash -  Using a foam roller, lie on your side with your arm overhead. Smash and floss starting from the posterior armpit working down your lats.  Starting with chest towards floor, push into the foam roller to tack the lat down. Then roll to your side to smash the lat. Move up and down the lat as previously described, focusing on sore areas.  Spend 2 minutes a side. Rack Pec stretch - stand next to the rack and grab the rack above your head with only a slight bend at the elbow. Then rotate away from the rack to stretch the pec for 30 seconds. Then move the hand down the rack to shoulder height and rotate away from the rack. Hold stretch for 30 seconds.  Slide hand down rack to waist height. Rotate away from rack and hold pec stretch for 30 seconds. Repeat this sequence on the other side.