CFCody WOD

Strength/Skill ON A 8:00 RUNNING CLOCK... Practice Clamping & Re-Clamping Rope After 1st Pull *Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean. Workout E2MOM x 20 MINUTES MIN 1 & 2 - Max Rope Climbs MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)* *Power Cleans are intended to be very heavy singles. *Rope Climb sub - Rope Pulls: lay on back and pull self to feet using rope Strict T2B/K2E

PureFit WOD

E2MOM x 16 min: MIN 1 & 2 - 100 meter row + Max KBS (no more than 12 KBS) MIN 3 & 4 - 100 meter row + Max med ball clean (no more than 12 cleans) MWOD Pre-WOD: Anterior Shoulder distraction - place a medium sized band on the pull up bar.  Place the band around your shoulder. Roll shoulder down and back to place in stable position. Place that arm behind your back at waist/hip level.  Face away from the bar and step forward to create tension while holding  the hand behind your back. Allow the band to "pull" the shoulder back while keeping the hand behind your back.  Keep chest high and rotate slightly away from shoulder. Contract pull the elbow forward X 4 seconds, relax and let the band pull the shoulder back X 8 seconds for a couple rounds to improve end range motion. Spend 2minutes a side. Variation using small band(while wearing a sweatshirt) do the above put lie face down on the ground Post-WOD: 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.