CFCody WOD

EMOM x 21 MINUTES MIN 1 - Max Reps of DB "Bear Complex" (50/35)|(35/20)* MIN 2 - 2 "No Jump" Rope Climbs** MIN 3 - 20/15 Cal Row/ski/bike *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press *Start where you left off with Bear Complex. GOAL is to complete 3-4rds/min. choose a weight that allows this. **For the Rope Climb, no big jump into the rope. Start climb with feet planted. Rope climb subs rope pulls - laying on back and pull to standing seated rope climb - sit on box/bench, clamp feet and stand/climb Knees 2 Elbows - 5-10 reps, focus on reaching knees up to make contact with elbow pits. (Score is Reps)

PureFit WOD

EMOM x 21 MINUTES MIN 1 - Max Reps of DB "Bear Complex" MIN 2 - 2 rope pull from the ground MIN 3 - 10 Cal Row/ski/bike *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press MWOD Pre-WOD: Triple Bully - stand in front of pull-up rack. Place left arm behind your back and hand on the rack, at belly button level, thumb up.  Keep shoulder externally rotated at all times, no NOT allow shoulder to dump forward. Create tension by stepping forward with the same leg. If no stretch occurs step forward and to the left. 1-2 min each shoulder. This will improve shoulder internal rotation for high pull, press and front squat position Post-WOD: Barbell Forearm Smash: Lie on your side with the barbell sleeve just below the elbow.  Turn your thumb towards the ground. Floss the tissue by rolling the bar up and down the upper forearm an inch or two while you make a fist, open hand and make circles with your hand. Repeat above with thumb towards the ceiling. Spend 2 minutes on each side.