CFCody WOD

12 min Ladder AMRAP: 2 Double DB/KB Power Cleans 2 Double DB/KB Front Squats 30 Double Unders Rd 2 = 4 Dbl DB P. Clean + 4 Dbl DB F. Squats + 30 Double unders Rd 3 = 6 Dbl DB P. Clean + 6 Dbl DB F. Squats + 30 Double Unders Rd 4 = 8 Dbl DB P. Clean + 8 Dbl DB F. Squats + 30 Double Unders ....Continue for 12 min *Can use 1 DB/KB.  If using 1 DB/KB alternate arms as needed Finisher Tabata alternating core work 16 rd (8 min total) :20 sec Max sit ups :10 sec hollow hold :20 sec Max glute Bridges :10 sec Bridge hold 6am Click Here 8:30 Click Here 5pm Click Here MWOD Pre-WOD:Posterior shoulder smash with lacrosse ball - Lying on your back, place lacrosse ball on the posterior deltoid or where shoulder and arm meet. Find a sore spot in this region.  Place shoulder and elbow at 90 degrees then press palm to the floor, return to starting position, repeat. Hunt and peck for sore spots, spending at least 2 minutes on each shoulder Post-WOD: Quad smash - place the end of the dumbbell or kettlebell on the quad. Twist the DB/KB to tack down the muscle. Squeeze the quad for 4 seconds by locking out the knee, then slowly relax the quad for 8 seconds.  Work the DB/KB up and down the quad focusing on tight tissue. Spend 2 minutes a side