CFCody WOD

5 x 3 min AMRAPS 3 min AMRAP: 6 Burpees 8 Alternating DB/KB single-arm squat cleans 10 Lateral over & back DB hops -Rest 1 min between AMRAPs- *Hoping over and back = 1 rep *If  you do not have a DB/KB use and odd object. *GOAL is to stay consistent during each set.  Get the same amount of rounds or better each 3 mins. 6:00am Click Here for link 8:30am Click Here for link 5:00pm Click Here for link MWOD Pre-WOD:Anterior Ankle mobilization- Place band around ankle(this can be done without a band if you don't have one).  Step away from rack to create tension. Kneel down with banded knee towards ceiling and other knee/shin flat on floor. Place med ball or kettlebell on knee of banded ankle. Rock back and forth, in and out while not allowing arch of foot to collapse. Rock forward over big toe then 5th toe. Spend at least a minute improving ankle flexion by rocking in and out of end range of motion as described above. Repeat on other side Post-WOD: Pec stretch: Use a rack, door frame, log post, fence post or any stable vertical pole you can grab.  Grab the post at hip height and rotate away from the post opening up the chest. Keep the shoulder in a healthy neutral position(down and back). Stretch the pec for 30-45 seconds.  Repeat with hand at shoulder height. Repeat a third time with hand above the head to stretch pec minor.  Repeat the whole sequence on the other side.