AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row or 100 meter sprints in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row or 100 meter sprints in Time Remaining rest 4:00 AMRAP 4: 1 round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row or 100 meter sprints in Time Remaining MWOD: Remember that Mobility is work, this is not a passive exercise.  Make sure you are engaged and aware of the tissue you are trying to change:) Low Back Smash:  Using a single lacrosse ball, elevate your legs 90 degrees on a box.  Place ball on lower back above pelvis.  Keep neutral spine, DO NOT over extend pelvis, keep core tight.  Slowly shift hips to right and left, which will allow you to smash the tissues against the grain. 2-4 minutes Banded Lateral Opener:  Hook up band on rack at waist height.  Hook right hand through band and create tension. Rotate palm up/externally rotating shoulder.  Keeping the rotation, shoulder back, turn away from band and twist upper body counterclockwise. This opens up the chest and arm. Contract and relax, 10 sec. on, 10 sec off for 2 minutes each arm. Smash of your choice:  shoulders, triceps, quads...smash for a couple minutes on sore tissue. If anyone is interested In this contact Jan Brenner. Wouldn't it be fun to put a CfCody team together?