CFCody Team WOD

Teams of 2: 200 meter sprint 30 Hang Power Clean (135/95)(95/65) 50 Toes 2 Bar/Knees raises/weighted sit ups 200 meter sprint -1 min rest- 200 m sprint 30 Power Cleans (155/105)(115/75) 40 T2B/K2E/Wt sit ups 200 m sprint -1 min rest- 200m sprint 30 Squat Clean (185/135)(135/95) 30 T2B/K2E/Wt sit ups 200m sprint *Partners work 1 person at a time on cleans & t2b. Both partners run together. 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 Post-WOD:Banded Lat Stretch - place medium band on pull up bar.  Place right wrist through band and grab band.   Facing pull up bar step back to create tension while hand faces the ceiling.  Allow band to pull arm while lowering chest.  Then swing right leg behind and across the left leg to stretch the right latissmus dorsi.  Stretch for 45-60 seconds.  Repeat on the left side.