CFCody WOD

Strength/Skill on a 15 min clock Build to a 1RM Front Squat *Record today's 1RM for the upcoming strength cycle. Conditioning 15 min AMRAP: 1 strict Pull up 2 Russian KB Swing (70/55)(55/35) 3 Burpees/up-downs *every round add 1 strict pull up 2 RKB 3 burpees/up downs ex: Rd 1 = 1 pull up, 2 RKBS, 3 burpees Rd 2 = 2 pull ups, 4 RKBS, 6 Burpees Rd 3 = 3 pull ups, 6 RKBS, 9 Burpees .....continue this for 15 min

PureFit WOD

15 min AMRAP: 1 ring row 2 Russian KB Swing 3 Wall Ball *every round add 1 ring row 2 RKB 3 Wall Ball ex: Rd 1 = 1 ring row, 2 RKBS, 3 wall ball Rd 2 = 2 ring row, 4 RKBS, 6 wall balls Rd 3 = 3 ring row, 6 RKBS, 9 wall balls .....continue this for 15 min MWOD Pre-WOD:Banded IR Shoulder Distraction - this can be done before WOD to bias shoulder into better hang and front rack position.  Place medium strength band on the pull up bar. Place the band around the shoulder. Keep the banded shoulder externally rotated at all times.  Place the banded side arm behind your back with elbow at 90 degrees. Step forward with leg on banded side to create tension. Allow the band to stretch the front of the shoulder.  Variation: do above, but instead of stepping forward to create tension, lie face down on the floor. Spend 1 minute each side. Post-WOD: couch stretch, 60-90 seconds each side