CFCody WOD

Extended Warm-up - 8 min tops -work on bar or ring Muscle up, C2B pull up, Pull up progression WOD Every 5 min for 4 sets 500 meter row/ski 15 tall Box jumps (30/24)(24/20) Max Muscle up/C2B/Pull up with remaining time *No rest b/t sets, begin the next set exactly every 5:00.

PureFit WOD

Every 4 min for 4 sets 300 meter row 12 step ups 8 ab mat sit ups 4 pull ups MWOD PreWOD:  25 Lat Pull Downs: banded from the pullup bar. PostWOD: Anterior Compartment  & Shoulder Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind your back, use your left hand to leverage your weight onto ball. When you find a sticky spot, floss your right arm further into internal rotation by pulling arm up and across back.  Move the ball to the front of your shoulder and repeat process. 2 min per arm