CFCody WOD Strength/Skill ON AN 8:00 RUNNING CLOCK... Practice Transitions on the Low Rings, Low Bar, or Jumping MU Workout AMRAP x 16 MINUTES 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar) scale 6 pull-ups or ring rows/6 dips or push ups PureFit WOD AMRAP x 14 MINUTES 20 Air Squats 12 Alternating DB Snatch 6 Pull ups + 6 box dips Mobility Pre- yoga shoulder stretch: lay face down on ground, arms in a T.  Shift to one side keeping arm straight, using other arm as a lever and stretch shoulder  stretch each shoulder for 1 Min post- using foam roller stretch lats for 2 min each side