CFCody WOD

"Eliza plus"

27-21-15-9

     Power cleans 135/95, 95/65

     Ring dips or hand release push-ups

PUREFIT

15-12-9-6

Med Ball Clean

Push Ups

*30 sec plank after each set

MWOD

Pre-WOD: Blue Angel - lie on stomach. Place lacrosse ball on pec, below collar bone and on chest wall just inside the armpit. Smash and floss by making a snow angel. Move ball around to tender/stiff spots, focusing on area under the collar bone. 2 min each side.  This can be done standing with lacrosse ball pinned against the rack as well.

Post-WOD: Banded 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.