CFCody WOD

Power Snatch (20 min)

Build to Heavy Single followed by…

“Isabel”

30 Power Snatches (135/95) *Take the majority of class to build to a heavy Snatch.  Use this time to really work the mechanics of the FULL snatch. If done correctly Isabel will feel much easier and PRs will be made! GOOD LUCK! MWOD T-spine smash -  Lie on a double lacrosse ball along the thoracic spine about the level of your nipples.  Place a 35# plate or 20# medicine ball on your chest. Wrap your arms around the plate or ball. Bring one arm overhead. Inhale for 4 seconds, exhale for 8 seconds. Repeat until you can fully relax on the exhale. Switch overhead arms.  Repeat inhale and exhale sequence. Recruit a friend to help you to get maximum benefit. Smash and Floss:   Using a lacrosse ball, find tender spots from upper glutes working downstream.  Target quad, IT Band, hamstring.  90 sec per leg Trap Smash & Floss:  Using a lacrosse ball, smash the trapezius muscle, dig all around for tender tissue, then floss the arm up and down in the overhead position as well as the scarecrow (elbow bent at 90 degree). 90 sec each side