CFCody Team WOD

The team 'Gauntlet' 30 min AMRAP: Jackie 1000 meter Row 50 Thursters (45/35) 30 Pull ups then Karabell 10 Rounds: 3 Snatches (135/95)(95/65) 15 Wall Balls (20/14) then AMRAP of Cindy in remaining 30 min: 5 Pull ups 10 Push ups 15 Squats *Divide reps between teammate however, one person working at a time. 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. Couch stretch - 2 minutes a side(play with knee close to the wall, 4-6 inches away from the wall, torso upright and torso leaning forward to find the best stretch for you)