CFC

AMRAP x 7:00 1-2-3-4-5.....and so on MU's 2-4-6-8-10.....and so on Hang Power Cleans (155/105)(115/75) Rest 3:00 AMRAP x 5:00 Pick up where you left off   PureFit AMRAP x 7:00 1-2-3-4-5.....and so on Ring Rows 2-4-6-8-10.....and so on KBS Rest 3:00 AMRAP x 5:00 Pick up where you left off MWOD PreWOD:  Yoga anterior shoulder stretch - Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place to stretch the left anterior shoulder.  Take 3-5 deep breaths. The goal is to elongate the spine with inhalation and rotate into the anterior shoulder stretch with exhalation. Try to rotate a little further with each exhale. Repeat the above on the same side with the elbow bent at 90 degrees. Then repeat the whole cycle on the other side. PostWOD:  Shoulder Smash: 5 minutes of work with a lacrosse ball, smashing and flossing anterior shoulder/posterior shoulder/deltoid.