CFCody WOD

EMOM X 12 min: min 1 - 8 Power Cleans (155/105)(115/75) min 2 - 2 Rope Climbs or 12-15 slam balls rest 4 min EMOM X 12 min: min 1 - 12/10 cal bike/row min 2 - 12 burpees

PureFit WOD

EMOM x 10 min: min 1 - 5-8 med ball power clean min 2 - :30 sec plank rest 2 min EMOM x 10 min: min 1 - 5-8 cal row/ bike min 2 - 8 slam balls MWOD PreWOD:  Partner Internal Rotation:  One partner will lay on back and make a bridge with feet under knees, knees at 90.  Place hands behind back in bridge. Other partner will pin shoulders to the ground. Start gently add more pressure as partner in bridge indicates.  Partner in bridge is going to contract and relax 8 sec on, 4 sec rest(breathe). Next Contract and Relax, lower hips a bit. Contract and Relax again lower hips even lower.  Work a minute at a time and switch, go through twice. PostWOD:  Psoas Smash:  with lacrosse ball or light KB on top of ball(more intense), position lacrosse ball a couple inches outside your belly button.  Smash into stiff spot on psoas. Elevate your knee and then internally and externally rotate your leg. Flex and straighten your knee.  1-2 minutes per side.