CFCody WOD

Hang Squat Clean - 15 min

Build to Heavy Single

WOD

AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar ....add 3 reps till 8 min cap

Test

500 meter Row test *This is another GLORY BOARD WOD. Make sure to record your time and RING THE BELL when you PR!! Good luck!

PureFit WOD

12 min AMRAP: 3 med ball cleans 3med ball sit ups 6 med ball cleans 6 med ball sit ups 9 med ball cleans 9 med ball sit ups ...add 3 reps till 12 min cap Test 500 meter row test   Mobility WOD 1) Shoulder Rotation Primer -this will help activate and warm up the shoulder and lats for a better clean and T2B. Place a thin band around the ends of a barbell rack. Facing the band, lock out an arm, place hand on top band with thumb down, then step forward to create tension on the band.  Using your lats(not your forearm muscles) rotate the thumb from down to up and back 10 times.  It may help to place other hand on your lats to engage them.  Then, with the palm facing the floor, push through the shoulder to push the band further forward, then pull back using posterior shoulder.  Repeat 10 times.  Repeat on other side. 2) High hip flexor smash - lie on your side and push the lacrosse ball from the front into the high hip flexor(in front of and just below the top of the hip bone) while the hip and knee are at 90 degrees.  Roll onto the ball and smash/floss. Smash tissue with the hip at 90 degrees and working it down to 180 degrees(straight leg) while straightening and bending the knee. If the tissue is really tight/tender, contract the muscles for 4-5 seconds, then relax for 8-10 seconds. Repeat 2-3 times until you can relax all of your weight on the ball.  To add tension, place top leg foot flat on floor and slowly lower top leg towards bottom leg while rotating stomach towards the floor. Repeat. Spend about 2 minutes on each side.