CFCody WOD

5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups

Glory Board Skill work

*Choose 1 of the following Max Pull ups Max Double Unders Max Plank Max Handstand push ups *you will have all week to work through some of these. these are great bench marks so make sure to record them for when we retest in 6 months.

PureFit WOD

4-5 rounds: 6 KB clean & jerks 8 pull ups 12 cal bike/row

Glory Board Skill work

*Choose 1 of the following Max Pull ups Max Double Unders Max Plank Max Handstand push ups *you will have all week to work through some of these. these are great bench marks so make sure to record them for when we retest in 6 months.   Mobility WOD: Pre - WOD: Banded shoulder flexion - Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to your ear with elbow bent and the hand facing and placed on the band. Step forward to create tension in the band.   Pull the elbow down some and contract the lats for 4seconds.  Relax and allow the band to pull the arm back into maximum shoulder flexion for at least 8 seconds.  Repeat 2 more times. Switch sides.  This will improve shoulder flexion in preparation for jerks and pull ups.   Post WOD: Subscap/Lat smash - place a lacrosse ball below the shoulder, in the meat of the back of the armpit, while lying on your side.  Start with your palm facing the ceiling.  Floss the tissue by lifting the hand off the floor, bending at the elbow and rotating the palm towards the floor. Move the lacrosse ball down the subscapularis into the latissimus dorsi focusing on tight tissue.  If you hit a really sore spot, contract the muscles for four seconds and then relax into the ball for 8 seconds for a minimum of 2-3 rounds. Or until the tissue is less tender. Spend 2 minutes on each side.