CFCody WOD

For Time: 21-15-9 Deadlifts (225/155)(185/125) Pull ups -No Rest- 15-12-9 Bar Muscle ups/t2b/HSPU/Push ups Wt front rack walking lunges (55/35)(35/20) *wt in each hand for lunges *Choose a gymnastic movement you can stay consist with **scale rep scheme in first couplet to 15-12-9 and 12-9-6 in second couplet if needed. -20 min cap-

PureFit WOD

15-12-9 KB Deadlifts ring rows -No Rest- 9-12-15 KB Sumo-Deadlift High pulls med ball sit ups MWOD: PreWOD:  Pec stretch - Place band on pull up bar.  Place hand through band, turn palm towards ceiling and grab the band.  Step away from rack to create tension. Rotate away from banded arm, until you feel the stretch in pectoralis muscle.  You can pulse at end range or place a steady stretch on the pec. Remember to keep your palm towards the ceiling to keep the stretch in the pec. Spend 1-2 minutes a side. PostWOD:  Couch Stretch