CFCody WOD

'DT' 5 Rounds: 12 Deadlifts (155/105)(115/75) 9 Hang Power Cleans 6 Push Jerks DB/KB version -Can use 1 or 2 DB/KB. If using 1 KB/DB use the rep scheme 14 deadlifts 12 Hang Power Cleans 10 Push Jerks *Alternate arms as needed in HPC and PJ Odd Object version -2 milk jugs -bag of beans/rice -cinderblock or heavy rock 6:00am Click Here for link 8:30am Click Here for link 5:00pm Click Here for link MWOD Pre-WOD: Lateral seam overhead smash - lie on your side and smash the high lat/tricep area on a foam roller. Start on the back of your shoulder and roll forward with arm over head and palm facing the ceiling.  As you roll forward, "smear" the tissue into the roller. Continue to roll back to forward smashing from the lat, to the shoulder and into the tricep. Hunt for sore spots. When you find a tender area, contract the lat and push your hand into the ground for 4 seconds, then relax for 8 seconds. Repeat. Spend 2 minutes on each side.  Mobilizing the latissimus will help activate the muscle for pull on deadlifts, hang cleans and the bottom half of the push jerks(from bar overhead to front rack position). Post-WOD: Posterior chain floss- place a band around the rack/fence post/stair rail about hip height. Place the band on a leg high into the hip. Step the banded leg away from the rack to create tension. Place the non-banded leg behind the banded leg.  Bend over at the waist with a flat back placing the chest on the banded leg thigh, with hands on the floor.  Bend the knees as much as needed to get into this position. Keeping hands in contact with the floor and chest on banded leg straighten the banded leg as much as possible.  Relax then repeat. Pulsing, bend and straighten(as much as possible) the banded leg 20 times. Repeat on the other leg. This can be done without a band if you don't have one