CFCody WOD

Strength/Skill 3 sets of: 12 (6 each leg) Barbell Back Rack Lunge -take these from the rack, use same moderate load for all 3 sets. -rest 1:30 between sets Conditioning 21-15-9 DB/KB Power cleans (35/55) Barbell Front rack lunges (65/95) Pull-ups

PureFit WOD

Strength/Skill EMOM X 10:00 min 1: 8 KB/DB bent over row (right arm) min 2: 8 KB/DB bent over row (left arm) Conditioning 12 min AMRAP: 12 cal row 10 KB/DB goblet squat 8 pull ups/ring rows MWOD: PreWOD:  Banded IR Shoulder Distraction - this can be done before WOD to bias shoulder into better position for the clean.  Place medium strength band on the pull up bar. Place the band around the shoulder. Keep the banded shoulder externally rotated at all times.  Place the banded side arm behind your back with elbow at 90 degrees. Step forward with leg on banded side to create tension. Allow the band to stretch the front of the shoulder.  Variation: do above, but instead of stepping forward to create tension, lie face down on the floor. Spend 1 minute each side. PostWOD:  Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 90 sec per leg