CFCody WOD

Strength/Skill Snatch EMOM x 12: min 1-4 : 5 Hang Power Snatch min 5-8: 3 Hang Power Snatch min 9-12: 1 Hang Power Snatch *Add weight every 4 min Conditioning 15 min AMRAP: 20 Wall Ball 15 box jumps (24/20) 10/8 Cal bike/row

PureFit WOD

15 min AMRAP: 15 Wall Ball 10 Box step overs 8 Cal bike/row MWOD: PreWOD:  Banded IR Shoulder Distraction - this can be done before WOD to bias shoulder into better hang and front rack position.  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:  Banded Hip Distraction:  hook up band around rack and place band into high hip, find resistance and then move into deep lunge.  Contract and Relax, 10 sec, on 10 sec off. 2 min each leg