CFCody WOD

on the 3:00 x 7: 12 DB/KB Power Snatch 6 Burpees over the DB 12 DB Step Back Lunges 6 Burpees over the DB *Whatever time you have remaining in your 3 min is REST. *Goal is to keep track of your time each set and get better every set. 6am Click Here 8:30 Click Here 5pm Click Here MWOD Pre-WOD: Thoracic/Trap Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Bring that arm from hip to overhead with thumb pointing towards the ground when overhead, repeat slow and controlled 5 times. Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor 5 more times.  Put the palm towards the ceiling, keeping arm on the ground, bring arm from over head to the hip.  Rotate palm to the floor and do 3 shoulder shrugs.  Then move lacrosse ball down an inch or so, keeping the lacrosse ball between the spine and shoulder blade and repeat.  Repeat whole sequence on the other side. Post-WOD:  Sitting Glute Smash - Sit on a foam roller or a lacrosse ball(ball under left butt cheek).  Place the left ankle above the right knee. Lean towards your left and smash the tissue hunting for sore spots.  If you find a really sore spot, contract and relax the glutes for 4 and 8 seconds respectively for 3 cycles. Spend a minute on each side.