CFCody WOD

15 min AMRAP: 200 meter run/row/ski 10 Hang power cleans(155/105)(135/95) 10 back squats or toes to bar/med ball sit ups *if you are sore from lunges sub t2b for back squats. You can also alternate each round...be smart listen to your body Core Finisher - NOT FOR TIME 30 barbell roll outs -put abmat under knees, roll barbell out as far as can and pull back in. -Scaling option, use slides instead of barbell

PureFit WOD

12 min AMRAP: 10 shuttle sprints 10 KB push press 10 KB front rack squats 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:  High Glute Smash and Floss:  using a box, place your knees at 90 degrees.  Position ball onto your upper glute(just below top of pelvis), outside of your sacrum.  Floss by bringing knee to chest and internally/externally flaring the knee.