CFCody WOD

Strength/Skill 10:00 Bar Muscle Up Development & Scaling WOD 50 alternating DB/KB snatch (50/35) 30 single DB/KB front rack box step-ups (24/20) 20 bar Muscle ups/7 rope climbs/30 cal row/ski/bike 30 single DB/KB front rack box step-ups 50 alternating DB/KB snatch -15 min time cap...get as far as you can!

PureFit WOD

WOD 30 Alternating DB/KB snatch 25 step ups 20 cal row 25 med ball sit ups 30 Alternating DB/KB snatch -15 min time cap....get as far as you can MWOD PreWOD:  Shoulder distraction- place a medium sized band on the pull up bar.  Place the band around your elbow. Roll shoulder down and back to place in stable position. Place that arm behind your back at waist/hip level.  Face away from the bar and step forward to create tension while holding hand behind your back. Allow the band to "pull" the shoulder back while keeping the hand behind your back.  Keep chest high and rotate slightly away from shoulder. Contract X 4 seconds, relax X 8 for a couple rounds to improve end range motion. This can be done before or after wod. Spend 1 min on each side. PostWOD:  Couch Stretch