CFCody WOD

Teams of 2: 18 Rounds of CINDY: 5 Pull ups/DB or Barbell row 10 Push ups 15 squats immediately into.... 21-15-9 Thrusters (95/65)(65/45) T2B/K2E/toes through rings/medicine Ball sit ups *Teammate A will complete entire round of Cindy then rest while Teammate B completes rd of Cindy.  Alternate back and forth until 18 total rounds are complete (9 rounds each) Thruster sub: can use DB/KB, 2 or 1. Also, med Ball, plate or Odd Object will work as well *Both Teammates will complete ALL 21-15-9 reps of each movement.  Teammate A will complete 21 thrusters, then Teammate B will complete 21 Thrusters...teammate A will complete 21 t2b, teammate B will complete 21 T2B.....continue this format until all the work is done. 9:00am Click Here for link MWOD Pre-WOD: Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder. If you don't have a barbell, mimic the smash with a lacrosse ball while lying face down with arm behind your back Post-WOD: Trap Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest. Wrap arms around plate or ball. This can also be done without the added weight. Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm moving in and out of the overhead position. Then move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side.