CFCody WOD

AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie row or 800 meter run 55 Handstand Push-ups/Push ups Optional strength

Power Clean - 10 min

Build to Heavy Single MWOD Thoracic Spine Smash:  using a double lacrosse ball on your back, slowly work up and down the rib cage, one vertebrae at a time.  (variations could be to hug yourself or arms overhead) 2 minutes Barbell Shoulder Smash:  lying on your back, position notch of barbell in the right anterior deltoid area (front of shoulder). Put right leg over bar to stabilize bar and shoulder.  Use left hand to push down on barbell.  2 minutes each side.